Soluble Fiber
All About Soluble Fiber
Dietary fiber consists of soluble fiber and insoluble fiber. All fiber comes from plants and the same plants and parts of plants can contain both soluble fiber and insoluble fiber. The definition of soluble fiber is fiber that can be dissolved in water and insoluble fiber cannot be dissolved in water. Insoluble fiber, because it cannot be dissolved in the digestive process, absorbs water to help to make stools softer, then passes out of the body with the feces.
Soluble fiber, on the other hand, enters the large intestine and ferments there, producing what are known as short-chain fatty acids. It is these short-chain fatty acids that help remove cholesterol from the body. They have been found to help prevent certain cancers (especially colon cancer) and heart disease, along with helping gastrointestinal problems and diabetes.
It is these short-chain amino acids (valeric, propionic, acetic, butyric) which lower the bad (LDL) cholesterol, steady blood glucose, and increase the production of immune cells which can fight off disease. They also help the intestine to have a healthy pH, and aid in the absorption of minerals.
Legumes, such as beans and peas have a lot of soluble fiber as do some fruits, vegetables and whole grains. Barley, oatmeal, seeds, apples, bananas, berries, peaches, plums and prunes--all have respective amounts of soluble fiber. So do broccoli, carrots and brussel sprouts. These are fermented in the colon, which is a part of the large intestine. Bacteria in the colon causes the fermentation that produces the short-chain amino acids and various gases. Pectins, natural gums, and beta-glucans are the most fermentable fibers.
Short-chain fatty acids are absorbed through the wall of the colon, eventually into the body’s circulatory system. One of the ways they stabilize glucose levels is during insulin release in the pancreas and glycogen breakdown in the liver. They are able to help in the regulation of glucose absorption. Short-chain fatty acids stop cholesterol synthesis by the liver in addition to reducing LDL cholesterol and triglycerides. These are responsible for atherosclerosis, which in turn, leads to heart disease.
After soluble fiber has been transformed into short-chain amino acids, it can fuel the production of T helper cells, leukocytes, antibodies and cytokines, which help strengthen the immune system. It can also stop inflammation in the colon and the growth of colonic polyps.
With all of these benefits, it is easy to see why many people are making a conscious effort to eat more fiber, especially soluble fiber. The best way is to start out slowly making changes in little things, such as replacing white bread with whole wheat bread, eating an orange instead of drinking orange juice, starting your day with a bran cereal instead of eggs and white toast, or by starting to eat a few more green, leafy vegetables. You will probably be impressed with how quickly your body adjusts to the new amounts of fiber and how much better you start to feel.