Although nutritional labels speak only of fiber, it can come from various sources, also acting differently in the body. Fiber can be soluble or insoluble.
Simply put, when we eat an apple, the skin of the fruit is insoluble fiber, while the flesh of the apple is soluble fiber, but what is the difference between them?
Soluble fiber is found in the meat of plant foods. Once ingested, and since it dissolves in water, it forms a gel-like substance in the small intestine. This is mixed with other partially digested foods.
Insoluble fiber is found in the peels and skins of plant foods. Unlike soluble fiber, it does not dissolve in water. It passes rapidly through the body, intact for the most part. This promotes intestinal regularity, as long as the person drinks enough water.
Experts recommend eating 14 grams of fiber for every 1000 caloriesBut most people do not reach even half that number. Blame it on diets rich in processed foods and animal fats, which lack fiber. If you want more fiber, you need to eat more plant foods.
Given that soluble and insoluble fiber usually go hand in hand, it is not necessary to obsess too much with consuming of both kinds. Eating enough fresh fruit, brown rice, corn, seeds, vegetables, legumes and berries, we ensure the adequate supply of both.
High-fiber diets are great for weight loss, as they satisfy your appetite for fewer calories. In addition, the gel that forms soluble fiber can help neutralize sugars and fats, slowing down its absorption. This represents an extra aid to lose weight, as well as to stabilize the levels of sugar in the blood.