Fiber is usually divided into 2 main groups: soluble fiber and insoluble fiber. Each type has different characteristics and brings different benefits to health.
Fiber plays an important role in the digestive system, and can also support blood sugar and cholesterol control. However, not all fibers work the same way in the body.
Soluble fiber
Soluble fiber has the ability to dissolve in water and form a gel in the digestive tract. This property helps slow down the digestive process, thereby glucose is released into the blood more slowly.
This type of fiber can also contribute to reducing LDL cholesterol - commonly known as "bad" cholesterol - and support blood sugar control.
Some common forms of soluble fiber include pectin, beta-glucan, psyllium and some gums. In your daily diet, soluble fiber can be found in oats, beans, and some fruits and vegetables.
In which, beta-glucan is abundant in oats and barley. Psyllium is often used in fiber supplements and has the ability to absorb water.
Insoluble fiber
Unlike soluble fiber, insoluble fiber is not soluble in water. When passing through the digestive system, this type of fiber contributes to increasing stool volume and supporting food and waste to move through the intestines.
Thanks to this characteristic, supplementing enough unsaturated fiber can support bowel movements and limit constipation.
Cellulose and lignin are common forms of insoluble fiber. Food sources that provide this type of fiber are quite diverse, including wheat bran, whole grains, nuts and many types of vegetables.
Instead of focusing on just one type of fiber, a diverse diet with green vegetables, fruits, beans, nuts and whole grains can help the body get many different types of fiber.
When you want to increase the amount of fiber in your diet, you should gradually increase your consumption so that the body has time to adapt. Supplementing too much in a short time can cause bloating, abdominal distension, cramps or diarrhea. At the same time, you need to drink enough water when increasing your fiber consumption.
According to nutrition experts, fiber sources from original foods should still be prioritized. Fiber supplements can be considered in case the daily diet does not meet the needs, depending on each person's health condition.
