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Fiber, Soluble Fiber, Insoluble Fiber

fiber, soluble fiber, insoluble fiber


Fiber is the indigestible part of all plant foods, including fruits, vegetables, grains, and beans.

Soluble fiber

Soluble fiber dissolves in water in your intestinal tract, forming a glue-like gel. Soluble fiber softens stools and slows down stomach emptying, allowing for better digestion and helping you feel fuller longer, an effect that may aid weight loss. Soluble fiber has been credited with lowering blood cholesterol. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp.

Insoluble fiber

Insoluble fiber doesn't seem to help lower blood cholesterol. Insoluble fiber is an important aid in normal bowel function. Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, rye, rice, barley, most other grains, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin.

Be careful about commercial fiber products

Many commercial oat bran and wheat bran products (muffins, chips, waffles) contain very little bran. Read labels carefully.




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