Both are important and it is a good idea to get about equal share of them to your diet. Soluble fiber slows down digestion, which provides important vitamins and minerals to be absorbed by the intestine. Insoluble fiber remains relatively intact and sweeps through the digestive system, pushing the waste. This type of fiber adds bulk to the stool in the intestines that moves more easily.
NEED OF DAILY FIBER
An average of 21 to 25 grams (women), 30 to 38 grams (men ) * .
SOURCES - FRUIT, VEGETABLES, CEREALS
Insoluble fiber is often the shell of the fruit or vegetable or grains. Apple´s internal part of the shell is soluble fiber and insoluble fiber is the outer shell. Insoluble are f.i: cucumber peel, apple peel, grape peel, pea shells, cabbage, lettuce, onion and bell pepper and popcorn . Whole-grain cereals contain a lot of insoluble fiber . If you buy cereal products, see the bag labeled "whole grain",whole wheat".
CONSTIPATION ? INSOLUBLE FIBER HELPS
Dried fruits, dates and prunes help with constipation due to insoluble fiber, which pushes the fecal forward.
* iom.edu - Institute of Medicine
NEED OF DAILY FIBER
An average of 21 to 25 grams (women), 30 to 38 grams (men ) * .
SOURCES - FRUIT, VEGETABLES, CEREALS
Insoluble fiber is often the shell of the fruit or vegetable or grains. Apple´s internal part of the shell is soluble fiber and insoluble fiber is the outer shell. Insoluble are f.i: cucumber peel, apple peel, grape peel, pea shells, cabbage, lettuce, onion and bell pepper and popcorn . Whole-grain cereals contain a lot of insoluble fiber . If you buy cereal products, see the bag labeled "whole grain",whole wheat".
CONSTIPATION ? INSOLUBLE FIBER HELPS
Dried fruits, dates and prunes help with constipation due to insoluble fiber, which pushes the fecal forward.
* iom.edu - Institute of Medicine
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