Eating Soluble or Insoluble Fiber Makes Huge Difference

Beautiful beans. I love them, and in fact, they’re my biggest protein source. Telling people this usually elicits a chuckle and response about their inability to handle the end-result after eating them. However, the fiber in beans can actually slow things down in that area – No. 2-wise – not the opposite. It took me a long time to figure this out. Fiber is simply plant material. Unlike carbohydrates, it has no calories or food energy in it. Instead of being broken down and absorbed into the bloodstream, fiber simply passes through the entire digestive tract, acting like a broom by “sweeping” out crap. Sometimes it’s counterproductive, though, if we consume too much. We think, well, it’s fiber and it’s healthy, so my bowel movements should be regular, right? Not so. The type of fiber you’re eating makes all the difference in the world by regulating how quickly you’ll go. Very roughly, people need about 25-30 grams of fiber a day, though most only get about 15. On a personal note, I think I take in about twice the daily amount, due to my love of vegetables, and it’s wreaked havoc on my digestive system. I think I’ve figured out a perfect diet solution – I just won’t eat at all. Kidding, but it is funny when you think you’re doing good things for your body, you could actually be doing more harm. SOLUBLE fibers – Slows down No. 2s This type of fiber attracts water and forms a gel, which slows down digestion. It delays the emptying of your stomach and keeps you feel full longer. It bulks and expands while it sits in your intestinal tract for awhile. It slows down the absorption of sugar and fat in the blood, helping regulate blood sugar levels. It also binds and removes cholesterol from your blood stream. Sources of SOLUBLE fiber:

• Beans
• Oatmeal, oat bran
• Fruits like: apples, plums, oranges, bananas and blackberries
• Veggies like: carrots, squash, beets, potatoes, sweet potatoes – Think “starchy”

INSOLUBLE fibers – Speeds up No. 2s  This type of fiber has a laxative effect because it doesn't dissolve in water, so it passes through the gastrointestinal tract quickly without breaking down, and speeds up the passage of food and waste through your gut. If insoluble fiber gives you digestion problems, you can: Remove peels from your veggies; dice, chop or mash to make them easier to break down; eat them well-cooked, by either steaming, boiling or braising. Sources of INSOLUBLE fiber:

• Whole grains
• Fruits like: Blueberries, strawberries, raspberries, pears
• Veggies like: leafy greens, corn, green beans, celery, onion, broccoli, cabbage

All fibers have a soluble/insoluble ratio. Because of this, doctors and nutritionists are doing away with those terms. If you strive to consume a variety of high-fiber foods every day, you should get enough of each to cover your bases. If you’re trying to incorporate more fiber into your diet, take it slowly to avoid gastrointestinal distress.