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Q&A with Australian Health Practitioners
What is the difference between fibre (soluble, insoluble, resistant) ?
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I was told to eat more soluble fibre to help lower my cholesterol, how does it do this? Do the other fibres the insoluble or resistant fibre lower my cholesterol too? -
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Chris Fonda
Dietitian, Nutritionist, Sports Dietitian
As an Accredited Sports Dietitian, APD and athlete (springboard diver), Chris has both professional and personal experience in sport at the sub-elite and elite level.Chris … View Profile
Soluble fibre helps to lower your cholesterol by binding bile salts in the small intestine and increasing their excretion. This lowers the cholesterol in the blood as cholesterol is needed for bile salt production. Souble fibre is found in foods such as:
- Oats
- Barley
- Legumes and lentils
- Fruit and vegetable flesh
- Psyillium husks
Insoluble fibre is the type of fibre that helps to improve and maintain bowel regularity. Examples of foods where you can find insoluble fibre include:- Wheat bran
- Wholegrain breads
- Wholegrain cereals
- Fruit and vegetable skins
- Nuts and seeds
Resistant starch is a new type of fibre which has a pre-biotic effect meaning that it promotes the growth of “good” bacteria in the digestive system. You can find resistant starch in foods such as:- Cooked and cooled potato, pasta or rice (i.e. potato or pasta salad)
- Cereals such as Goodness Superfoods Digestive 1st
- Goodness Superfoods Barley max wraps
- Slightly green bananas
- Lentils
- Rolled oats
- Brown rice
All types of fibre are important for the maintainence of a healthy bowle and can assist in weight management. It is important to remember that we need a mix of ALL THREE types of fibres everyday, not just one type. So if you include a diet which is rich in fruits, vegetables and wholegrain (cereal) foods you are on the right track. For more tips on how to include more fibre in you day, look no further than an Accredited Practising Dietitian (APD). You can find an APD by logging onto www.daa.asn.au and clicking on the “find and APD:” tabReport this post
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Arlene Normand
Dietitian
Arlene is a registered practising dietitian, with a private practice in the Eastern Suburbs of Sydney, and has built a strong business over the last … View Profile
Confused about fibre? You’re not alone. Dietary fibre is a misunderstood nutrient. Many people know it is important, but not much more than that. This article fills you in on the two main types of fibre – soluble and insoluble – where to find them, and the health benefits they provide.
Dietary fibres are found naturally in the plants that we eat. They are parts of plant that do not break down in our stomachs, and instead pass through our system undigested. All dietary fibres are either soluble or insoluble. Both types of fibre are equally important for health, digestion, and preventing conditions such as heart disease, diabetes, obesity, diverticulitis, and constipation.
Soluble vs. Insoluble Fibre
Soluble fibre dissolves in water. Insoluble fibre does not. To some degree these differences determine how each fibre functions in the body and benefits your health.
Soluble fibres attract water and form a gel, which slows down digestion. Soluble fibre delays the emptying of your stomach and makes you feel full, which helps control weight. Slower stomach emptying may also affect blood sugar levels and have a beneficial effect on insulin sensitivity, which may help control diabetes. Soluble fibres can also help lower LDL (“bad”) blood cholesterol by interfering with the absorption of dietary cholesterol.
Sources of soluble fibre: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.
Insoluble fibres are considered gut-healthy fibre because they have a laxative effect and add bulk to the diet, helping prevent constipation. These fibres do not dissolve in water, so they pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut. Insoluble fibres are mainly found in whole grains and vegetables.
Sources of insoluble fibre: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.
Resistant starch actually goes all the way through the small intestine without being digested at all. In this way, it is more like fiber, and in some cases is classified and labeled as fiber.
Resistant starch, is not traditionally thought of as fibre. Resistant starch is the part of starchy food (approximately 10 per cent) that resists normal digestion in the small intestine. It is found in many unprocessed cereals and grains, unripe bananas, potatoes and lentils, and is added to bread and breakfast cereals as Hi-Maize. It can also be formed by cooking and manufacturing processes such as snap freezing. Resistant starch is also important in bowel health. Bacteria in the large bowel ferment and change the resistant starch into short-chain fatty acids, which are important to bowel health and may protect against cancer. These fatty acids are also absorbed into the bloodstream and may play a role in lowering blood cholesterol levels.Report this post
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