Insoluble Fiber
Interesting Facts about Insoluble Fiber
When most people hear about the benefits of adding fiber to their diet, they are most apt to think of insoluble fiber. Insoluble fiber is a plant product that cannot be digested by the human body, and works to move waste through the intestines and out of the body. A lack of insoluble fiber leads to constipation. Insoluble fiber can absorb water but cannot dissolve in water. Soluble fiber dissolves in water.
Insoluble fiber can be found in grains, fruits, vegetables, seeds and nuts. It is present in all whole grain products, in dark, leafy vegetables, in berries, and in legumes, such as peas and beans. Recommendations for dietary fiber are not broken down into specific numbers for insoluble and soluble fiber as most plants contain a little of both. Dietary fiber is necessary for good health and most people only eat about fifty percent of the daily recommended amounts. These are 30-35 grams for men and 20-25 grams for women.
In addition to helping push waste through the intestines, insoluble fiber also sustains an optimal pH level which stops cancerous substances from being produced in the colon. It is also believed that because insoluble fiber is not broken down, its solid form moves though the intestines, picking up little particles as it goes, which cleanses the digestive tract in addition to regulating bowel movements.
Insoluble fiber helps prevent heart disease by helping to rid the body of bad cholesterol. It also helps regulate sugars, which is of importance to diabetics. One of the newest uses of insoluble fiber is in weight loss programs. Dietary fiber helps people feel full more quickly, helping those wishing to lose weight stick to smaller portions. The foods containing insoluble fiber are from plants, and thus usually have fewer calories than other kinds of foods.
Insoluble fiber can contain cellulose, hemicellulose and lignin. Lignin is an anti-oxidant, and can be found in tomatoes, carrots, potatoes, green beans and other foods. Hemicellulose is what absorbs the water which helps waste to move along in the intestinal tract. It can be found in such foods as cabbage, peas, corn, beets, apples and whole grains. Cellulose is probably the most well-recognized insoluble fiber, and is also found in whole grains, along with broccoli, apples, pears and beets, among others.
Insoluble fiber is best known as roughage and is what makes for regular bowel movements. Also, the faster waste is moved through the intestines, the faster harmful substances are removed. That makes insoluble fiber responsible for reducing the risk of cancer, particularly in the colon. The fact that it regulates bowel movements means that straining can be avoided, lessening the chance of acquiring hemorrhoids or diverticulitis. Just adding something as simple as seeds, nuts and popcorn for snacks can increase your daily intake of insoluble fiber.