Soluble fiber vs insoluble fiber

Which one is best for weight-loss? Which is better for cancer prevention? Out of the 7 different types of fiber (bran, pectin, etc.), which are soluble, and which are insoluble?

Fiber is much misunderstood mainly because it has only been recently recognized as an important dietary component and also because there are two distinct, different kinds of fiber which offer different benefits.

Soluble vs Insoluble

Fiber is found in plant foods, such as whole grains, legumes, nuts, seeds and vegetables.

Soluble

Fiber can be soluble which means it gets digested in the large intestine where it helps to lower blood fat levels and cholesterol levels, stabilizes blood sugar levels and blood pressure, and also promotes the growth of the intestinal bacteria necessary for good health. It is also involved with weight control and promoting weight-loss.

Insoluble

Insoluble fiber is not digested which is why it provides bulk in the intestines, enhancing bowel movement, removing hormones and toxins, helping to prevent constipation and reducing the risk of colon cancer.

There are 7 different types of fiber.

Bran from whole grains. Insoluble

Cellulose from whole grains, wheat bran, cruciferous vegetables, tubers, and some fruits. Insoluble

Gums such as flaxseed gum, guar gum and Psyllium seed gum. Soluble

Hemicellulose such as is found in cabbage, corn, Psyllium, oat bran and pears. Insoluble

Lignin is in flaxseeds, carrots, Brazil nuts, peas, green beans and wheat. Soluble

Mucilage is found in seeds, seaweed and legumes. Soluble

And Pectin as found in fruits, and vegetables. Soluble

While fiber is not yet listed as a required nutrient, it certainly adds major benefits and protective factors to any diet. A healthy, balanced diet naturally already contains fiber.

Fiber and Cancer Prevention

Cancer including breast and prostate-fiber attaches to carcinogens and other toxins (that may lead to cancer) removing them from the body. Fiber (especially insoluble) is believed to reduce toxins and excess hormones from the body reducing the incidence of both prostate and breast cancer. Fiber increases transit time in the intestines, lessening the amount of estrogen reabsorbed into the body.

Important Information.  I am a clinical nutritionist and holistic health professional. I am not a medical doctor. This article is for informational purposes only and is not intended to be a substitute for proper medical treatments or care. Always consult with your medical doctor before making any changes to your diet, lifestyle, or fitness programs.