Hi Jen. This was discussed not that long ago I think, but the thing with 'refined grains' - i.e. white flour, white rice - that have had the bran removed, is that the actual amount of total fiber in them is very small. These are really safe foods because all or most of the IF is removed, and the actual amount of SF you need to stabilize your gut, i.e. for a meal, is actually pretty small. (It can be hard to get *enough* SF from dietary sources alone though, which is why an SFS is so important for most people.)
Kandee does a much better job of explaining it in this post (this whole thread would probably be helpful to you). And this whole thread, but especially this one post by Heather also provides a really very good explanation of it all. This quote especially, I think, is really important to remember:
Quote:
don't go by fiber charts so much as the "smushable" rule. Sounds silly, but if a food smushes easily, and you could force it through a sieve, that's a good indication that it's soluble fiber. Think of cooked carrots and potatoes, bananas, applesauce, white rice, corn meal, cooked noodles or barley, etc. Or if you can dissolve it in water and it will form a gel (white bread, cooked rice, pasta, oatmeal, etc.)
If the food isn't smushable and wouldn't dissolve in water, you can assume it's more insoluble fiber (think apple peels, spinach leaves, cucumber seeds, any fruit or veggie that's got a hull or seeds or skins or is fibrous).
HTH 
Edited by retrograde (09/25/05 10:02 AM)
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Re: This is really interesting
