a tale of two fibers - absorption of water
There are a lot of problems with fiber these days, which is well justified.
But even though you 've heard about the benefits of fiber, I find it's still one of the most misunderstood dietary ingredients.
Most of the confusion about fibers is that there are many different types of fibers, each with its own physical properties.
These properties affect the behavior of the fiber in the body and explain the multiple properties of the fiber
And often conflict. functions.
All fibers have one thing in common: by definition, it can't be digested by human enzymes.
But in addition, the fiber can also wear many different physiological hats.
For example, certain types of fibers speed up digestion and transportation
Politely, it helps to poop through the pipe faster.
Other types of fiber can actually slow down the digestion and transportation time so that the colon absorbs excess water, so that the stool will not be so water, and it will be easier to form when it comes out.
Some types of fibers are more likely to produce gas than others.
Therefore, different types of fibers nourish different resident bacterial species in the gut, A diet of various different fibers from a variety of food sources may promote a more diverse intestinal flora than a diet with fewer fiber types. [
Read: take care of your inner ecosystem. ]
In other words, not all fibers are equal.
In my practice, I am often asked to help patients deal with irregular bowel patterns such as diarrhea or excessive emergency bowel movements, I found that the most important difference is the difference between soluble fiber and hard soluble fiber.
Soluble fiber is a fiber dissolved in water, and in doing so it becomes a sticky sponge-like substance that spreads the length of the intestines according to its own schedule.
However, do not confuse the tendency of this fiber to reduce digestion and transit time with the constipation effect;
Instead, it is regulated.
Soluble fiber still contributes to the volume of feces and is able to stay on the water, thus contributing to soft, good feces
Molding, easy to pass-
The ideal of poo.
Usually, soluble fibers are found in the flesh of fruit, root vegetables and cooked grains.
For example, beta-Portuguese sugar in oats and barley, pectin in apples and citrus fruits.
You can call it "coarse feed ".
"When combined with water, its physical properties generally change very little;
This is because it does not absorb water very well.
Therefore, the hard-soluble fiber contributes a lot to feces and helps to exert pressure on the colon wall to stimulate defecation.
In this way, it is difficult to dissolve the fiber to speed up the digestion and transportation time, especially helpful in constipation.
Unsoluble fibers are found in the gluten layers of leafy vegetables, fruits and vegetable skins or most whole grains in the form of cellulose and semi-cellulose;
It is found in sesame seeds, flax seeds, and some Woody vegetables. (
The third fiber, called resistant starch, has some properties of soluble fiber and refractory fiber.
It exists in foods such as beans, immature bananas and potatoes that have been cooked and cooled. )[
Read: 8 common digestive problems and how to end them. ]
A variety of different fibers from different food sources will bring a variety of important health benefits.
Therefore, in a healthy population with no bathroom problems, the ideal diet will contain a mixture of two fiber types.
Certain types of soluble fiber help lower cholesterol levels.
Dissoluble fiber is thought to help prevent colon cancer as it helps to accelerate toxins and cancer
Do not rush food compounds out of the body.
Some fermented soluble and insoluble fibers help to increase calcium absorption in the diet and stimulate the growth and activity of the most beneficial bacterial population in the intestines.
Both types of fibers also help to delay emptying after meals, and thus help improve blood sugar control.
Often, when constipation is a problem, the mixing of the two fibers is helpful and well tolerated.
But in people who are prone to diarrhea, loose stool or "excessive urination (
Increased frequency of stool, even if not diarrhea)
The mix of fiber in the diet may be worth more careful management.
I often tell my patients with chronic diarrhea, especially soluble fiber, to be their best friend: it helps slow down the speed at which the stool goes too fast through the intestines, and it is usually possible to consolidate a trip to the bathroom for those who experience multiple incomplete bowel movements quickly and continuously. [
Read: sexy toilet. ]
On the contrary, a large amount of dissoluble fiber can make things worse (
Especially if some soluble fibers are not balanced)
, Intensified the pre-
The current trend is to have a quick and loose stool.
For these patients, it may be helpful to see soluble fiber as an "anchor" for each meal, make sure that fruits, vegetables, grains rich in soluble fiber and/or seeds play the leading role in the mixture.
At the risk of exaggerating the benefits of this dietary fiber manipulation method, I will share my patient's frequent description of so-
Soluble fiber therapy called "life-changing.
"In addition, the timing of fiber intake can play a role in controlling symptoms.
For those who are prone to emergency diarrhea in the morning, especially the restriction of dissoluble-
Dinner, salad and other rich food, including soluble foodrich veggie (
Sweet potato pumpkin without skin)Cooked food (
Rice, pearl barley, quinoa)
And/or soluble fiber supplement (
Can help eliminate the ups and downs of the intestinal pattern in the morning.
If symptoms often occur in the afternoon or evening, there is a super
Dissolved breakfast (
Like oatmeal, chia seeds and bananas)
Can help keep things going smoothly later in the day. [
READ: The most popular health products: fiber supplements. ]
As you can see, there is a lot more fiber than the eyes
More than the typical nutrition label reveals.
If you need help to figure out how to adjust the fiber content in your diet to optimize your health and digestion, please consult a registered dietitian to help you find your own advantages on supermarket shelves. Are you still hungry?
Write to eatandrun @ usnews
With your questions, attention and feedback.
Tamara Duker Freuman, MS, RD, CDN, is a New York-
Based on a registered dietitian, its clinical practice specializes in digestive system diseases, diarrhea and food intolerance.
Her personal blogtamaraduker.
Focus on healthy eating and glutenfree living.