Insoluble Fiber

There are two classes of dietary fibers. These are soluble and insoluble fibers. Like its soluble cousin, insoluble fiber is different from starch. This is because insoluble fiber contains chemical bonds that join individual sugar units that cannot be digested by the enzymes in the human gastrointestinal tract.

The components of insoluble fiber are lignins, cellulose, and hemicelluloses. For this reason, this type of dietary fiber is considered as “non-carbohydrate carbohydrate.” All the compounds in insoluble fiber form the structural parts of plants and do not readily dissolve in water. They are not metabolized by intestinal bacteria.

Health Benefits

Insoluble fibers help in ridding the body of wastes. They are very important because they give mass to the stool, helping to ease elimination. The fiber is very porous and absorbent. It helps hold water in the intestine. After consuming enough fiber, the water-retaining property of insoluble fibers helps to enlarge and soften the stool. As a result, less pressure is required to expel the stool.

The ability of insoluble fibers to increase fecal bulk and decrease intestinal transit time helps reduce the risk of diverticulosis. This is a condition that affects the excretory system, causing small pouches to form outside of the intestinal wall which may become infected.

Insoluble fibers are the best fibers for increasing stool size. Certain types of hemicelluloses are particularly effective in improving fecal bulk for easier elimination. The fibrous covering of grain kernels, which is bran, is rich in hemicelluloses. Bran layers constitute the outer covering of all grains so if you’re looking for insoluble fibers, whole grains are good sources.

Aside from whole grains, wheat products containing insoluble fibers are also beneficial in increasing the size of the stool. Brown rice, on the other hand, is useful in decreasing the intestinal transit time. Both farm products greatly help in the proper regulation and maintenance of the excretory system.

While on a high fiber diet, a high fluid intake is important. This helps move the bulk efficiently through the colon.

Aside from gastrointestinal benefits, several pieces of evidence have been found suggesting that insoluble fibers can help prevent cancer. Properties contained in fibrous compound like cellulose, hemicellulose, and lignins are said to serve a major protective function against colon cancer. The hypothesis of many researchers is that the cancer chemical, carcinogens, can be diluted in fluid and are attracted by fibers. If there are a lot of insoluble fibers in the body, the chemicals flock to it and are then bound by the fibers and quickly excreted through the gastrointestinal tract for elimination. In human studies, dietary fibers from fruits and vegetables are said to be the most protective when it comes to preventing cancer of the colon.

Insoluble Fibers: How to test for Fiber Deficiency

People who consume a typical Western are fiber deficient. If you’re fond of eating mostly white flour, white rice, and fruit juice as opposed to whole fruit then most likely, you lack the necessary amount of dietary fibers recommended. So you try to compensate by buying whole wheat products from your local grocer. However, take heed that many of these so-called whole wheat products mostly contain white flour. To avoid getting tricked into buying something other than what you intended, read labels and avoid the words “flour” and “unbleached flour.” Both of these ingredients are simply white flour. Junk food contains almost no fibers so don’t turn to them either for dietary fibers.