Dietary Fiber

Soluble vs. Insoluble Fibre (including important information for endurance

athletes)

Fibre not only promotes health, it also helps reduce the risk for some chronic diseases. For instance, fibre prevents constipation, haemorrhoids and diverticulosis. Fibre is also linked to prevent some cancers, especially colon and breast cancer. In addition, fibre may help lower the LDL cholesterol (the Bad cholesterol) and the total cholesterol, therefore reducing the risk of heart disease. Furthermore, fibre can help lower blood sugar and therefore help better manage diabetes.

Types of Fibre: Soluble Fibre and Insoluble Fibre

Both soluble and insoluble fibre are undigested and are therefore not absorbed into the bloodstream. Instead of being used for energy, fibre is excreted from our bodies. Soluble fibre forms a gel when mixed with liquid, while insoluble fibre does not. Insoluble fibre passes through our intestines largely intact.

Insoluble Fibre

Functions of Insoluble Fibre move bulk through the intestines control and balance the pH (acidity) in the intestines

Benefits of Insoluble Fibre promote regular bowel movement and prevent constipation

remove toxic waste through colon in less time keep an optimal pH in intestines to prevent

microbes from producing cancer substances; therefore preventing colon cancer

Food Sources of Insoluble Fibre Wholewheat

products

Wheat oat

Corn bran

Flax seed

Vegetables such as green beans,

cauliflowers and potato skins

Fruit skins and root vegetable skins

Soluble Fibre

Functions of Soluble Fibre bind with fatty acids prolong stomach emptying time so that

sugar is released and absorbed more slowly.

Benefits of Soluble Fibre lower total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducing the risk of heart disease regulate blood sugar for people with diabetes

Food Sources of Soluble Fibre Oat/Oat bran

Dried beans and peas

Barley

Flax seed

Fruits such as oranges and apples

Vegetables...