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health advisory Diet Diet 2007-11-11 21:04:33

Answer:

From the name, soluble fibers dissolve in water (or gut secretions) while insoluble fibers does not.

When ingested, soluble fibers dissolve forming a gel that feeds the beneficial bacteria in the gut, helping for better digestion.

Insoluble fibers have a bulking effect, which aids the movement of the nutrients and waste in the bowl (that's why they're recommended in constipation).

So, both types of fibers are beneficial and one should have a mix of them in their diet.

Check out this site to see what food contains them & for further information: http://www.netdoctor.co.uk/focus/nutriti...

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Dietary fiber, the edible portions of plant cell walls that are resistant to digestion, is an extremely beneficial component of our diets. Not only does it help ward off many diseases, it has been shown to aid in weight loss by reducing food intake at meals. This is because fiber-rich foods take longer to digest and thus result in an increased feeling of fullness and satiety. In addition, the more gradual absorption slows the entrance of glucose into the blood stream, thereby preventing large blood glucose and insulin spikes.

The recommended fiber intake is 20 - 35 grams per day for adults, or 10 - 13 grams for every 1,000 calories in the diet. This recommended amount should come from a combination of soluble and insoluble fiber, since each type provides different benefits. While it's not necessary to track, a 3:1 ratio of insoluble to soluble fiber is typical. Although neither type is absorbed by the body, they have different properties when mixed with water, hence the designation between the two. However, due to overlap in function between the two types and disparities in measurements of each depending on the method used, the National Academy of Sciences has recommended that these terms "gradually be eliminated and replaced by specific beneficial physiological effects of a fiber". Thus you may hear less about "soluble vs. insoluble fiber" in the future.