- Soluble fibers form a gel-like consistency due to its hydrophilic (water-attraction) quality. This type of fiber delays stomach emptying and therefore keeps you feeling fuller longer. The result: less dramatic fluctuations in blood sugar levels and increased insulin sensitivity (controls type-2 diabetes). Soluble fibers can also lower LDL, the "bad" cholesterol by lessening the absorption of dietary cholesterol. Good food sources: oatmeal, barley, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, blueberries, cucumbers, celery, and carrots.
- Insoluble fibers are healthy for your digestive system due to its laxative effect, preventing constipation. Unlike soluble fiber, this type of fiber does NOT dissolve in water and therefore passes through the intestines relatively intact. This is beneficial because insoluble fiber can speed up the passage of waste through your gut. It also "scrubs" waste bacteria from the walls of the large intestine. In addition, this type of fiber can reduce colon cancer risk and improve your gut health.
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."