About Insoluble Fiber
Insoluble fiber is made up from the structural material of the cell walls of land plants. It accounts for ½ the weight of the plant and is among the most abundant fibers in nature. It consists of cellulose, hemicellulose and lignin. While they can "hold" water, insoluble fiber does not dissolve in water (some hemicellulose fibers are water soluble). In addition to creating a feeling of fullness in the stomach, insoluble fiber's water-holding quality helps to create bulk and moisture in stools. Insoluble fiber is sometimes referred to as a "No-carbohydrate" carbohydrate because it passes through the gastrointestinal tract mostly undigested (the human body does not have the enzymes to break them down). Additionally, unlike soluble fiber, insoluble fibers are not metabolized by intestinal bacteria.
Good Sources of Insoluble Fiber
The skins of many fruits and vegetables, seeds, nuts, wheat, and whole grains (also whole grain breads, cereals and pasta) are good sources of insoluble fiber. Though all plant cells contain both soluble and insoluble fibers in varying amounts, some foods are more abundant in one type of fiber. Some foods especially rich in the insoluble type of fiber are: grapes, prunes, apple skins, pear skins, berries, celery, beets, carrots, brussels sprouts, turnips, cabbage, cauliflower, broccoli, rhubarb, red chard, asparagus, corn, pop corn, kidney beans, potato skins, and bran.
What Is the Function of Insoluble Fiber in Stool Formation?
What Is the Function of Insoluble Fiber in Stool Formation?
The foods we eat are broken down into a liquid form as they are processed for digestion. After the nutrients are absorbed, undigested particles of insoluble fiber are passed along with left over particles as liquid waste (called feces) to the colon. It is the job of the colon to form stools from feces and eliminate them from the body. Through muscular action, called haustral churning, the colon extracts water from the liquid feces as it moves through the tubular shaped colon. The rhythmic churning of the muscles agitate the liquid feces, cast it against the interior of the colon, and propel it forward through the colon. This unique churning action maximizes water absorption. Heavier fecal particles tumble down the colon wall. These heavier particles collect to form a fecal mix. This process continues until most of the water absorbed from the mix. Along with the insoluble fiber, the remaining particles of this mix are formed into stools. In water one gram of insoluble fiber swells to about twenty times its original size. This water retaining quality permits some of the moisture to be retained in the stool while it is being formed. This gives the stool volume and weight. Volume and weight stimulates the colon muscles and helps to speed stool along. Speedy stool transit time helps to keep stools from becoming dried out as just the right amount of water is extracted from the waste matter. In addition, these water logged fibers help to prevent the stool from becoming dried out after they have been formed.
Can Stools Dry Out From Being Withheld?
Yes. The swollen insoluble fibers can counter the water extracting action of the colon only for a limited period of time. Stools that are withheld eventually dry out as the insoluble fibers are compelled, by the muscular action of the colon, to release their trapped moisture. The colon has no memory cells. As long as stimulus from the nerve cells lining the colon report to the brain that there is fecal matter to be processed, the colon continues to do its job of extracting water even after stools are formed. Once the stools have become dried out, the body does not have an alternate means to re-hydrate the fiber in stools. The result? Constipation(dry), hard stools that are difficult to pass. A prompt response helps to prevent stools from becoming dried out and hard.To ensure the elimination of well formed quality stools, respond when the urge to "go" is activated and avoid withholding stools.
Disclaimer: This posting was based from an email sent for Fitline teampartners here in Asia. Any complaints and feedback please contact freely the author of this blog.
