Fiber

From 24 Hour Fitness E-Magazine:

Both soluble and insoluble fiber are not digested. Soluble dissolves in water while insoluble does not. Both types of fiber are excreted from our bodies. Soluble fiber changes as it passes through our digestive tract, where it is fermented by bacteria. Insoluble fiber on the other hand does not change forms as it passes through the digestive track.

Soluble fiber ferments in the large intestine, producing fatty acids that contribute to overall health. Soluble fiber slows down the emptying of the stomach, causing sugar to be released and absorbed more slowly within the body. Soluble fiber regulates blood sugar levels and can lower total cholesterol, reducing the risk of heart disease. Insoluble fiber’s main functions are to control the balance of pH (acidity) levels in the intestines and move bulk (wastes) through the intestines.

Insoluble fiber helps remove wastes through the colon in less time, promotes regular bowel movements and helps keep optimal pH levels in the intestines to help prevent colon cancer. Items high in insoluble fiber — including dark, leafy greens; fruits with skins, whole grains and seeds — are not absorbed by the body for energy. Referred to as “roughage,” these foods make it intact all the way to your intestines, where they help balance acid levels for more effi­cient digestion.

Items high in soluble fiber — found in oats, peas, apples, oranges and carrots — ferments in the large intestine, where it aids nutrient absorption. It binds with fatty acids and bad cholesterol and takes them along for the ride as it leaves your body. This kind of fiber also increases the amount of time your stomach’s hatch stays open, allowing for more rapid disposal of sugars. That’s why a diet rich in soluble fibers is especially recommended for diabetics.

Getting more fiber can be as simple as making a few healthy choices. Consider adding beans or lentils to your diet, starting your day with oatmeal or whole grain cereal, trying a bean burrito on a whole wheat tortilla and vegetable soup for lunch. For dinner, pair a meat entrée with a baked potato (making sure to eat the skin) or brown rice pilaf. These selections are sure to not only boost your intake but your overall health results.