Fibers are usually known as a powerful helper to the intestinal transit, but are all fibers equally effective?
Currently there are two types of fiber, soluble and insoluble. Both must be consumed in food because the human being does not have the capacity to produce it.


Soluble Fibers

Soluble fibers are, as the name implies, soluble and therefore absorb water and helps keep stools soft and consistent. These fibers are essential for the proper functioning of the human body and are found in fruits and vegetables.
Several types of soluble fiber are among the best known pectin and guar gum, derived from fruits, which are also used alone for the manufacture of medicaments for the treatment of diabetes. This is because of their capacity of retention / absorption of water and to the capacity of delaying absorption of sugar in the bloodstream, however , ironically , there are many doctors who insist on removing the fruit (major source of soluble fiber) of diabetics diets, forcing them to take extracted fruit fibers (pectin and guar) as a chemical supplement.
In short, soluble fibers act as water absorbers, which helps keep all substances in smooth, natural motion in the intestinal tract, thus allowing optimal absorption of nutrients by the villi of the intestinal walls. They also slow the absorption of glucose, delay gastric emptying, which gives a feeling of fullness for longer, decrease the levels of bad cholesterol (LDL) and prevent the development of intestinal cancer.


Insoluble Fiber

Insoluble fiber is found mainly in cereals (raw, sprouted or cooked).
They don’t absorb water, so their physical characteristics are defined by rough and sharp edges that become extremely aggressive to the delicate intestinal tract.
In defense of the organism, the daily intake of insoluble fiber, thicken the mucous membrane the of intestinal walls protecting it from irritation created by these fibers.
Unfortunately, the thickening of the mucous membrane of the intestines affects the absorption of nutrients by the villi.
Some nutritionists and cereal industries give whole grains, especially wheat bran, a reputation of good stimulants for bowel movement.
It is true that the first contact with these insoluble fibers irritate the colon so much that all that is in it will be expelled after a short time. The ingestion of insoluble fibers generate the thickening os the intestine walls, referred above, and in vicious cycle fiber intake and thickening of the mucosa wall will lead to a point where only with a very large consumption of cereals, the desired laxative result will be achieved.
This vicious cycle has the big disadvantage as a reduced ability to absorb nutrients.


Soluble Fibers Insoluble Fibers
Absorb water Don’t absorb water
Better and easier bowel movement Irritation of the intestinal walls
Better absorption of nutrients Difficult absorption of nutrients
Easy excretion Thickening of the intestinal walls
Delays absorption of sugar in the blood Creating gases
Controls and prevents diabetes
Prevents LDL (bad cholesterol)
Prevents intestinal cancer
Prolonged feeling of satiety


To better bowel function and better absorption of nutrients, soluble fiber is undoubtedly the best option.
More and more health food experts recommend eating fruits for good intestinal balance and for a global health in the human body.


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