Insoluble/soluble
#288471 - 10/30/06 03:57 PM
|
|
|
|
|
j0ey
Reged: 10/30/06
Posts: 7
|
|
|
I hope this doesnt irritate anyone. In read throught all the information on the topics. It's still kind of unclear to me.
Insoluble = bulkier,harder,drier
soluble = gel,moist,gooey
Am I on the right track? the confusion started when the definitions started using similar illustartions for both types of fiber.
Print
Remind Me
Notify Moderator
|
|
|
Yes, you're right sort of, but remember the bulkier/harder and the moist/gooey properties can be caused by other things in the food. Thus you do have that yes:
Insoluble is harder, drier and bulkier, and soluble fiber is moister and gooeyer, but you don't have the reverse implication, namely that if something is gooey it is necessarily safe to eat (high SF content). Example: I think mushrooms are a trigger for me, although they are gooey and listed as SF food (I am not sure they are SF, there were topics here saying they were mostly IF)
HTH
Jerry, IBS-C
Print
Remind Me
Notify Moderator
|
|
|
I just use the lists as described here: web page
--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]
Edited by Sand (10/30/06 04:38 PM)
Print
Remind Me
Notify Moderator
|
|
|
The notion of dietary fiber being composed of SF and IF was replaced with a new definition by the Food Nutrition Board in 2000. The old SF & IF definition was based on chemical and physiological behaviour of fiber. The new definition separates total fiber into two components dietary and functional fibers. These are defined as follows
Dietary Fiber consists of nondigestible carbohydrates and lignin that are intrinsic and intact in plants.
Functional Fiber consists of isolated, nondigestible carbohydrates that have beneficial physiological effects in humans.
Total Fiber is the sum of Dietary Fiber and Functional Fiber.
As described in the report, Dietary Reference Intakes: Proposed Definition of Dietary Fiber (IOM, 2001),
Quote:
Dietary Fiber includes plant nonstarch polysaccharides (e.g., cellulose, pectin, gums, hemicellulose, β-glucans, and fibers contained in oat and wheat bran), plant carbohydrates that are not recovered by alcohol precipitation (e.g., inulin, oligosaccharides, and fructans), lignin, and some resistant starch. Potential Functional Fibers for food labeling include isolated, nondigestible plant (e.g., resistant starch, pectin, and gums), animal (e.g., chitin and chitosan), or commercially produced (e.g., resistant starch, polydextrose, inulin, and indigestible dextrins) carbohydrates.
One of the impacts of this change is that dietary fiber in addition to SF & IF includes things like resistant starch. These are starches that act like SF and they can be gooey. Also unlike some other SF they are easily fermentable by the microflora in the large bowel. For example, resistant starches are found in rice, pasta and potatoes.
New insights into dietary fibre is a good overview article written by nutrition and dietary specialists at Kellogg Canada.
Reference
Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) (2002), Chapter 7. Dietary, Functional, and Total Fiber copyright 2002, 2001 The National Academy of Sciences,
--------------------
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
|
|
|
So it is possible to get the firmness and bulkyness im looking for without spending multiple trips to the restroom from all this fiber?
Print
Remind Me
Notify Moderator
|
|
|
Today for me its been
1) peanuttbutter (creamy) & jelly sandwich whole grain bread.
2)green sugar snap peas(whole bag)
3)2 salads with mixed veggie slices
4)a slice of canadian baccon & pineapple pizza.
5) about 2 cups of seedless grapes.
I've tried Avocado for bulk and for me it turned out to be the opposite of firm.
Print
Remind Me
Notify Moderator
|
|
|
Have you read the outline of this diet and started following it?
I don't see much SF in your diet. The avocado is SF, but if you are using that to try and bulk up BMs, it is quite high in fat and may not be so safe on its own. I personally eat Avocado with another form of SF such as rice or pita bread.
Bacon (red meat) and pizza (cheese) are trigger foods and should be avoided completely.
You are eating a lot of IF which is good if you can tolerate it. But you definetly need some more SF in there too.
--------------------
Kat
Print
Remind Me
Notify Moderator
|
|
|
That is a good way of putting it.
SF = white, mushy; white rice, bread, pita bread, potato, banana, applesauce, etc
but also carrots, sweet potato, avocado etc (see Heather's list)
For IF, I look at it as:
Anything that is not SF, and not a trigger, which is most whole grains, vegetables and fruit. Foods with a noticeable rough or stringy texture, or covered with a hull (corn, beans etc) are less tolerable IF.
--------------------
Kat
Print
Remind Me
Notify Moderator
|
|
|
k2- your advice is much appreciated.
I've read the outline. I just scared myself away from too much Sf because as it tends to be gooey. which is the opposite of my goal. I should have tried as you mentioned more Sf with the Avocado.
Print
Remind Me
Notify Moderator
|
|
|
What exactly is your goal?
If you want firmer larger BMs (not loose, D, watery) then increasing SF can help with this. The gooey texture of SF binds together to better form a BM. As an IBS-D I found that I did not have normal firm BMs until I increased my SF, both from foods and from a supplement like Acacia.
Are you IBS-D or IBS-C?
--------------------
Kat
Print
Remind Me
Notify Moderator
|
|
Posts
