Dietary Fibers from vegetable and fruit such as tomato, carrot, beetroot and lemon are both soluble and insoluble. Human body benefit most when they consume different variety of high-fiber foods as each type of natural produce contains different amount and types of fibers to support overall health, not just the digestive system.
Insoluble fibers could not be broken down by the digestive system, or may just partly digested by certain bacteria in the gut. This type of fibers promotes the movement of food through your digestive system and increases stool bulk to prevent constipation.
Soluble fibers. This type of fibers dissolves in water to form a gel-like substance. Lemon and berries such as elderberry, blackcurrant, strawberry, hawthorn berry, blueberry, raspberry are rich in soluble fibers and is important in helping to lower blood cholesterol and glucose levels. The fibers sourced from a variety of berries also has been proven to hinder cardiovascular diseases, if taken daily. Hawthorn berry is also discovered to able to lower blood pressure in people with diabetes.
Prebiotics are non-digested fibers, selective fermented by probiotics, the intestinal-dwelling good bacteria in specific parts of the colon. It selectively stimulates the growth or activity of probiotics in the digestive system, help the body to maintain a healthy amount of gastrointestinal microflora, their functions, and the efficiency of the digestive system.
OTHER VITAL FIBERS
Maltodextrin is a soluble fiber, usually from corn or wheat and sometimes used as a sugar substitute. It helps maintain bowel movement regularity, therefore help prevent constipation. It also helps optimize the blood glucose level and insulin level.
Inulin is a type of soluble fiber and acts as prebiotic, feeding and boosting the number of the intestine-dwelling beneficial bacteria and halt the growth of the harmful ones. Maintaining the optimum level of beneficial bacteria is important as they involve in the production of B vitamins and produce acids such as lactic and acetic acids to maintain the acidity of the intestinal environment.
Inulin can supply the body some energy as it contains more than ¼ of food energy of carbohydrate. This fiber is also important to help the body absorbs important minerals – calcium and magnesium.
It is important to note that inulin can cause bloating and stomach discomfort in some people, therefore it is advisable to introduce the fiber gradually in daily diets.
Isomalto-ologosaccharides (IMO) is a soluble fiber, stimulates and promotes growth of Bifidobacterium and Lactobacilli known as the good bacteria, inhibit the growth of pathogenic (bad) organisms in the large intestine. This improves the environment of intestinal microflora which the lower risk of infections and diarrhea, and may lead to improvement of immune system response.
Short chain fatty acids production through fermentation of IMO has been shown to promote calcium and phosphorus absorption in the intestine. The uptake of calcium and magnesium is crucial to build strong bone structure.
Barley Beta-glucan nearly mirrors oat beta-glucan in its cholesterol and lipids lowering effects, providing protection from heart related disease. And just like oat beta glucan, barley beta glucan is approved by US FDA to be use for reducing blood sugar level. Most importantly, even when consumed in high doses, this fiber is safe and non-toxic to the body.