you may not know: there are 2 types of fiber with different benefits on children

Fiber is found in plant-based foods, and there are 2 types of fiber, soluble and insoluble.

Soluble fiber can increase the amount of beneficial bacteria in the gut, help strengthen the immune system, fight inflammation, and even improve mood.

Insoluble fiber will not be broken down by gut bacteria and will not be absorbed into the bloodstream. Insoluble fiber also plays an important role in weight management by suppressing hunger pangs.

The difference between 2 types of fiber

Insoluble fiber

This is the type of fiber that people often think of as “raw food”. Fiber is the hard substance found in nuts, whole grains, fruits and vegetables (especially in seeds, skins and stems). As the name implies, this type of fiber will not dissolve in water.

Insoluble fiber will not be broken down by gut bacteria and will not be absorbed into the bloodstream. Instead, insoluble fiber will contribute to increasing the volume of excess products in the digestive system, helping you to have regular bowel movements and prevent constipation (as well as the diseases that come with apples). constipation, such as hemorrhoids).

Soluble fiber

Soluble fiber is sticky and soft, can absorb water and becomes a gel-like substance on the inside of the digestive tract. Food sources of soluble fiber include legumes, oats, barley, fruit, and avocados.

Soluble fiber also helps soften stools, allowing them to move more easily through the digestive tract. Soluble fiber also binds to other substances such as sugar and cholesterol, helping to prevent or slow the absorption of these substances into the bloodstream. This is why soluble fiber can help regulate blood sugar while protecting you from cardiovascular disease by lowering blood cholesterol.

Besides, soluble fiber can increase the amount of beneficial bacteria in the gut, help strengthen the immune system, fight inflammation, and even improve emotions.

Where can we find these 2 types of fiber in food?

Soluble fiber

Here are some foods that are high in soluble fiber:

• Oat
• Carrot
• Barley
• Psyllium seeds
• Peas
• Bean
• Apple
• Fruits of the citrus family

Insoluble fiber

Insoluble fiber is abundant in edible plants, especially nuts and grains. In addition, vegetables and fruits also contain a lot of insoluble fiber.

The most fiber-rich fruits include avocados, apples, pears, raspberries, bananas, etc. They contain from 2-7% fiber, which includes both soluble and insoluble fiber.

Most of the vegetables containing insoluble fiber are very familiar such as artichokes (more than 5%), broccoli (more than 3%), Brussels sprouts (more than 3%), carrots (nearly 3%), white radishes (nearly 3%), legumes, especially peas (more than 8%) and chickpeas (nearly 8%). Nuts and seeds contain a lot of fiber, and are a very valuable source of insoluble fiber such as oats (more than 10%), popcorn (14.5%), almonds (more than 12%), nuts divided (34.4%).

In addition, dark chocolate also contains more than 10% fiber, so if you need more fiber and don’t want your meal to be full of vegetables, you can think of this food.

Difference benefits of 2 types of fiber on health

Soluble fiber

The benefits of soluble fiber are many for health, from protecting heart health and in foods that help you lose weight, maintain a slim figure.

Protect the heart

In your digestive system, soluble fibers will adhere to cholesterol particles, thereby helping you to expel cholesterol through the digestive tract. As a result, the amount of cholesterol in the body will be significantly reduced, helping to protect your heart from health problems caused by cholesterol.

Reduce the risk of diabetes

The body can’t fully absorb fiber, including soluble fiber, so consuming foods that contain fiber won’t raise your blood sugar. As a result, you will reduce your risk of diabetes or even heart disease.

Moreover, if you are a patient of diabetes, regardless of type 1 or type 2, consuming soluble fiber can also help you better control your disease and condition.

Lose weight and maintain weight

Soluble fiber also helps you lose weight, maintain a stable and healthy weight. The fiber will help slow down digestion, besides, you can’t absorb fiber, so you will feel full longer and reduce the amount of food consumed each day. From there, the amount of calories you take in will be less, making it easier for you to achieve the desired weight.

Easier digestion

Soluble fiber attracts water in your intestines, making it easier for waste products in your digestive tract to form. Besides, it also helps fight diseases such as constipation and diarrhea.

Insoluble fiber

Lose weight

Like soluble fiber, insoluble fiber also plays an important role in weight management by suppressing hunger pangs.

Furthermore, certain types of insoluble fiber also act as a natural laxative, helping to reduce the incidence of constipation and diverticulitis. This also makes it easier for you to lose weight.

Improve digestive function

Consuming more insoluble fiber improves the function of the digestive system. Besides, you can eliminate constipation by increasing the amount of insoluble fiber in your daily diet.

Not only that, insoluble fiber can also improve bowel-related health problems such as constipation and hemorrhoids.

How to add fiber for children?

Soluble fiber

Mothers can supplement soluble fiber for babies by giving them the habit of eating lots of vegetables and fruits every day. Foods rich in soluble fiber that are good for babies are bananas, avocados, white rice, carrots, oatmeal, peas, almonds, broccoli, spinach, spinach, pears, apples. ..

Besides, mothers can supplement fiber for babies with products containing soluble fiber. And better yet, mothers should choose products that contain both soluble fiber (Prebiotic) and beneficial bacteria (Probiotics) to help the baby’s digestive system work better, prevent and treat constipation.

Two types of soluble fiber are used a lot in products to prevent constipation today are Inulin and FOS.

Inulin is one of the most commonly used soluble fibers by nutritionists for children. Inulin is abundant in onions, garlic, artichokes, bananas, especially chicory roots. Inulin is not digested in the stomach, small intestine, is a food for beneficial bacteria, helping the intestinal microflora of children better.

In addition, during the fermentation of Inulin by beneficial bacteria, gases and fatty acids are produced, which helps to increase intestinal peristalsis, increase stool movement in the intestines, help children have better bowel movements, and prevent constipation for babies. when the child’s diet lacks fiber.

FOS stands for active ingredient Fructose oligosaccharide which is a soluble fiber found in many fruits and vegetables such as: Banana, artichoke, chicory and chicory root… Recent studies also show that, FOS is a naturally occurring, fermentable sugar that helps maintain the balance of beneficial bacteria in the gut.

FOS also relieves constipation by stimulating bowel movements and increasing stool softness, while improving digestive health in children.

In current medicine, there are a number of preparations that combine both Inulin and FOS in the composition with a ratio of 1:1. This will help maximize the use of these two types of fiber in preventing constipation, helping children to have regular and easy bowel movements, and more beautiful stools. In addition, it has an additional advantage of helping to increase calcium absorption, helping children to develop comprehensively.

Therefore, when choosing a soluble fiber supplement for your baby, you need to pay attention to the ingredients to choose the best product.

Insoluble fiber

• Use toast with oatmeal, or high-fiber cereals for breakfast.
• When you bake cakes, limit the use of all-purpose flour, and use whole wheat flour instead.
• Stock up on nuts for healthy snacks.
• Buy cauliflower and green beans, then wash and cut into small pieces to boil or eat raw for snacks or as a main course.

Some notes when using fiber

• It is better to use natural fiber than processed fiber, because fiber in nature has two types, soluble in water and insoluble in water.
• Do not eat fiber that is overcooked because it turns into powdered sugar.
• It is best to eat vegetables that are barely cooked, especially raw and crunchy vegetables.
• Wash fruits and vegetables before use to remove pesticides.
• It is best to eat fruit that should not be peeled because this layer is high in water-insoluble fiber.
• The fiber in the diet increases slowly so that the digestive system can adapt to this indigestible dish and avoid bloating.
• Drink plenty of water, as fiber absorbs quite a bit of water in the intestines.