Insoluble and Soluble Fiber
The recommended daily intake of fiber:
- Males 19-50: 38 g/day
- Males 51+: 30 g/day
- Females 19-50: 25 g/day
- Females 51+: 21 g/day
The average diet is 75% insoluble fiber to 25% soluble fiber.
Both soluble fiber and insoluble fiber are undigested. They are not absorbed into the bloodstream or used for energy; they are excreted from the body.
Soluble fiber forms a gel when mixed with liquid and insoluble fiber passes through the intestines mostly intact.
- Moves bulk through the intestines
- Controls and balances pH (acidity) in the intestines
- Promotes regular bowel movements (helps prevent constipation)
- Helps remove (toxic) waste through the colon
- Promotes colon health
Good sources of insoluble fiber include: vegetables (green beans, and dark green leafy vegetables), fruit skins and root vegetable skins, whole wheat products, wheat oats, corn bran, seeds, and nuts.
- Binds with fatty acids
- Slows the time it takes for the stomach to empty which causes sugar to be released and absorbed slowly
- Helps to lower HDL (bad cholesterol)
Good sources of soluble fiber include: oat/oat bran, dried peas and beans, nuts, barley, flax seed, apples, oranges, carrots, and *psyllium husk.
*Psyllium husk is commonly found in digestive aids.