Fabulous Fibre

Fibre- Types and Sources

Soluble vs. Insoluble Fibre (the green and yellow scrub sponge) 

Soluble fibreis like the yellow side of the sponge. It dissolves in water. Insoluble fibreis like the green abrasive side of the sponge and does not dissolve in water. To some degree these differences determine how each fibre functions in the body and benefits your health.

Soluble fibresattract water and form a gel, which slows down digestion. Soluble fibre delays the emptying of your stomach and makes you feel full, which helps control weight. When food is slowly absorbed, the release of sugars is prolonged which can control blood sugar. Slower stomach emptying may also have a beneficial effect on insulin sensitivity, which may help control diabetes. Soluble fibre gel can bind with cholesterol and help it move out of the body resulting in lower LDL (“bad”) blood cholesterol. Soluble fiber also helps promote good bacteria because this bacterium uses fiber as a food source. 

Sources of soluble fibre: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.

Insoluble fibresare considered gut-healthy fibre because they have a laxative effect and add bulk to the diet, helping prevent constipation. These fibres do not dissolve in water, so they pass through the gastrointestinal tract relatively intact. Insoluble fibre moves food through the colon at a faster rate which prevents fermentation of foods and constipation. The scrubbing action of this fibre moves toxins out of the bowels. This type of fibre can help balance pH in the intestines. Insoluble fibres are mainly found in whole grains and vegetables.

Sources of insoluble fibre:whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

*All vegetables and fruits contain soluble and insoluble fibre. Aim for 20-38 grams of fibre each day. 

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