Soluble or insoluble? The benefits of fibre in your diet

The benefits of soluble and insoluble fibre in your diet - nutritional advice - constipation and digestive problems, London

There are two types of fibre found in food: soluble and insoluble.  Soluble fibre can help reduce the risk of heart disease by lowering LDL (‘bad’) blood cholesterol by interfering with the absorption of dietary cholesterol as well as maintaining blood glucose levels.   As the name suggests, soluble fibre can dissolve in water and food sources are beans, fruit and oat products.

Insoluble fibre doesn’t dissolve therefore passes directly through your digestive system, swelling as it absorbs water.  This is essential for a a healthy digestive system (including bowel health and regularity) and can be found in whole grain products and vegetables.

Constipation can result from insufficient fibre intake so make sure you are eating plenty of high fibre foods – adults should eat at least 18g and drink lots of water.  One option would be taking a psyllium husk supplement for additional bulk if you need it.

Both types of fibre are essential to maintain good health and can be found the foods below.

Soluble Fibre

  • Legumes
  • Beans
  • Lentils,
  • Grains: Oats/Oatmeal, cereal
  • Fruit: Blueberries, Apples, Oranges
  • Vegetables: Turnips, Sweet potatoes, Asparagus, Brussel sprouts
  • Flaxseeds

Insoluble Fibre

  • Whole Wheat, Wheat Bran
  • Whole Grains, Corn Bran, Couscous, Brown Rice, Bulgar, Barley
  • Seeds
  • Nuts
  • Vegetables: Courgettes, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables.
  • Fruit; raisins, grapes,
  • Fruit and root vegetable skins.

For further information on nutrition for constipation and other digestive problems such as IBS, Candida and bloating, contact an expert nutritionist at our Harley Street clinic in London or our Colchester, Essex clinic on 0203 907 6848 or email info@thenutritionaltherapy clinic.co.uk

*Disclaimer: The information and advice provided by The Nutritional Therapy Clinic is not intended as a substitute for medical advice. Any person suffering from conditions requiring medical attention, or who have symptoms that concern them, should consult a doctor. Testimonials on this site regarding weight loss and other issues are examples of what we have done for other clients and of what some of our clients have said about us. However, we cannot guarantee the results in any case. Your results may vary and every situation is different. Please see our disclaimer section for further information.

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