There are two primary types of dietary fiber: soluble and insoluble. Soluble fibers are the fibers that bind dietary cholesterol and carry it out of the body as well as help to stabilize blood sugar by slowing the release of sugar into your bloodstream. Soluble fiber-rich foods include oatmeal, oat bran, flaxseeds, beans, strawberries, psyllium seed and fruit pectin (citrus fruits, apples).
Insoluble fibers provide roughage that speeds the elimination of feces, decreasing the time that the body is exposed to harmful substances. Normal transit time is health-promoting because environmental and dietary toxins have less time to come in contact with the colon lining and therefore have less of a chance to be reabsorbed into your blood stream. Insoluble fiber is found in wheat bran, whole grain products, brown rice, nuts and in cellulose’s from vegetables and fruits.
Therefore, a fiber-rich diet (> 25 grams) can help prevent constipation, and may decrease the risk of developing diseases of the colon, including colon cancer. Dietary fiber may also help protect against diabetes, heart disease and high blood pressure.
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