Potatoes - Soluble vs Insoluble
#362591 - 12/19/10 02:17 PM
|
|
|
|
|
|
I probably eat more potatoes (russet, idaho, fingerling) than anything. Since it is so prevalent in my diet I really wanted to have a thorough understanding of them. I've done a lot of searches on the forums here, as well as on google, and seem to find contradictory information.
I realize potatoes are a soluble fiber food...or, maybe essentially they act as one. I know it's listed as one on these boards, and also seems to act as one in my diet. When I search, however, I find that many sites (not all) list potatoes as having more insoluble fiber than soluble.
I believe I read a post on here by Syl a while back talking about functional fiber that essentially acts as soluble fiber. Is that the case with potatoes...that soluble fiber + "functional fiber" > insoluble fiber? If that's the case, where can I find some information on other foods that may have "functional fiber"?
Here is what I found on potatoes:
http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=101
As you can see, it lists insoluble fiber as 2.2g and soluble fiber as .73g. Anyone have any thoughts on this? Are the numbers in the link wrong?
--------------------
----------------------------------------------
Likely IBS-C and Fructose Malabsorption
Undiagnosed and going through testing process
Print
Remind Me
Notify Moderator
|
|
|
The link you provided was to "Potato, baked, with skin". The skin is dense and almost all insoluble fiber. Check to see what the results are for a "Potato, baked, without skin". Not sure WHSFoods has that information.
The USDA Food Database gives the amount of dietary fiber in a boiled potato with and without skin as 2.0 and 3.3 grams per 100 grams, respectively. The difference is primarily due to the insoluble fiber in the skins. Proper baking potatoes will have a lot more insoluble fiber in their denser skins.
It is hard to find reliable of soluble and insoluble fiber information. Generally speaking a cooked peeled potato contains about equal amount of insoluble and soluble dietary fiber.
When potatoes are cooked they form a resistant starch which is a type of functional fiber. It acts like a soluble fiber. Potatoes are particularly high in resistant starch particularly when cooled. When you take into account the functional fiber in a cooked peeled potato then it likely contains a bit more soluble than insoluble fiber when warm and more SF when cool.
--------------------
STABLE: ♂, IBS-D 50+ years - Science of IBS
The FODMAP Approach to Managing IBS Symptoms
Evidence-based Dietary Management of Functional GI Symptoms: The FODMAP Approach
FODMAP Chart & Cheatsheet
The Role of Food & Dietary Intervention in IBS
Print
Remind Me
Notify Moderator
|
|
|
consider it soluble fiber, less the skin.
--------------------
IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!
Print
Remind Me
Notify Moderator
|
|
Posts
