Both the soluble and insoluble fibers play their respective roles and contribute to health benefits in their own ways. Soluble fiber dissolves in water but insoluble fiber does not. Plant cells contain soluble fibers which include pectins, gums and mucilage. Soluble fiber is effective in lowering the levels of blood cholesterol. Fruits, vegetables, barley, oat bran, dried beans, seed husks, soy products, soymilk, peas and lentils are rich in soluble fiber. The structural parts of plant cell walls contain insoluble fibers such as lignin, cellulose and hemicelluloses. Insoluble fiber prevents constipation and hemorrhoids. Wheat bran, rice bran, corn bran, nuts, seeds, wholegrain foods, skins of fruits and vegetables, and dried beans are rich in insoluble fiber. The soluble and the insoluble fiber as well are important for good health. Both these fibers are called dietary fibers. Both contribute for a healthy lifestyle, but in different ways. Therefore, ingestion of both these fibers through an effective diet program is important.
Insoluble fiber does not dissolve in liquid. This fiber meets the requirement of freeing the digestive tract from any food matter that can block this tract. This fiber absorbs the water in the tract and expands in volume effectively but smoothly. This speeds up the process of moving the bulk through the tract and also cleans the walls of the tract by scrapping. Insoluble fiber is abundantly available in vegetables. Consuming this fiber on daily basis will prevent constipation.
Soluble fiber dissolves in liquid. This is available in most types of fruits. This fiber is readily absorbed into the body. It is therefore very effective in balancing the levels of blood sugar. In the digestive tract, the soluble fiber turns into a gel. It checks the quick progress of the food moving in the system, so that absorption of extracts takes place smoothly. Therefore the nutrients in the food are taken by the system and defecation does not happen at a premature stage. Soluble fiber is believed to support maintenance of healthy cholesterol levels. This helps achieving a healthy cardiovascular system.
Insoluble fiber is a bulk and it can cause satiety in the stomach easily. This can prevent you from taking large amounts of food and becoming a binge eater. Ultimately it helps weight loss too. Therefore, if you are obese, include more vegetables in your diets on a regular basis. On the other hand, the soluble fiber enables gradual absorption of the foods which in turn slows down the speed of glucose absorption into the blood. This prevents presence of large amounts of glucose in the blood and also the insulin spikes.
Insoluble fiber provides several benefits to intestinal health. Soluble fiber provides very essential benefits to heart and blood. Insoluble fiber balances the pH value in the intestines. Soluble fiber binds with fatty acids. Insoluble fiber promotes regular bowel movements and removes toxic waste speedily through the colon. Soluble fiber lowers the bad cholesterol. Diabetic patients are much benefitted by soluble fiber as it regulates the blood sugar.
It is therefore clear that each type of fiber provides specific health benefits, but differently.