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April 9, 2014

Jonathan Tobin: Why Did Kerry Lie About Israeli Blame?

Samuel G. Freedman: A resolution 70 years later for a father's unsettling legacy of ashes from Dachau

Jessica Ivins: A resolution 70 years later for a father's unsettling legacy of ashes from Dachau

Kim Giles: Asking for help is not weakness

Kathy Kristof and Barbara Hoch Marcus: 7 Great Growth Israeli Stocks

Matthew Mientka: How Beans, Peas, And Chickpeas Cleanse Bad Cholesterol and Lowers Risk of Heart Disease

Sabrina Bachai: 5 At-Home Treatments For Headaches

The Kosher Gourmet by Daniel Neman Have yourself a matzo ball: The secrets bubby never told you and recipes she could have never imagined

April 8, 2014

Lori Nawyn: At Your Wit's End and Back: Finding Peace

Susan B. Garland and Rachel L. Sheedy: Strategies Married Couples Can Use to Boost Benefits

David Muhlbaum: Smart Tax Deductions Non-Itemizers Can Claim

Jill Weisenberger, M.S., R.D.N., C.D.E : Before You Lose Your Mental Edge

Dana Dovey: Coffee Drinkers Rejoice! Your Cup Of Joe Can Prevent Death From Liver Disease

Chris Weller: Electric 'Thinking Cap' Puts Your Brain Power Into High Gear

The Kosher Gourmet by Marlene Parrish A gift of hazelnuts keeps giving --- for a variety of nutty recipes: Entree, side, soup, dessert

April 4, 2014

Rabbi David Gutterman: The Word for Nothing Means Everything

Charles Krauthammer: Kerry's folly, Chapter 3

Amy Peterson: A life of love: How to build lasting relationships with your children

John Ericson: Older Women: Save Your Heart, Prevent Stroke Don't Drink Diet

John Ericson: Why 50 million Americans will still have spring allergies after taking meds

Cameron Huddleston: Best and Worst Buys of April 2014

Stacy Rapacon: Great Mutual Funds for Young Investors

Sarah Boesveld: Teacher keeps promise to mail thousands of former students letters written by their past selves

The Kosher Gourmet by Sharon Thompson Anyone can make a salad, you say. But can they make a great salad? (SECRETS, TESTED TECHNIQUES + 4 RECIPES, INCLUDING DRESSINGS)

April 2, 2014

Paul Greenberg: Death and joy in the spring

Dan Barry: Should South Carolina Jews be forced to maintain this chimney built by Germans serving the Nazis?

Mayra Bitsko: Save me! An alien took over my child's personality

Frank Clayton: Get happy: 20 scientifically proven happiness activities

Susan Scutti: It's Genetic! Obesity and the 'Carb Breakdown' Gene

Lecia Bushak: Why Hand Sanitizer May Actually Harm Your Health

Stacy Rapacon: Great Funds You Can Own for $500 or Less

Cameron Huddleston: 7 Ways to Save on Home Decor

The Kosher Gourmet by Steve Petusevsky Exploring ingredients as edible-stuffed containers (TWO RECIPES + TIPS & TECHINQUES)

Jewish World Review

What are the differences between soluble and insoluble fiber?

By Harvard Health Letters






JewishWorldReview.com | Q. Could you make some distinctions between soluble and insoluble fiber? Some fiber makes me feel very bloated.

A. Dietary fiber, sometimes referred to as roughage, consists of the indigestible parts of plant foods. As you note, there are two kinds. Soluble fiber dissolves in water; insoluble does not. Both are important for healthy digestion; both can help prevent not only diverticulitis and constipation but also heart disease, obesity, and diabetes.

Soluble fiber absorbs water in the stomach and intestine and forms a gel that slows digestion. This causes you to feel full and may help with weight loss. Soluble fiber also slows the digestion and absorption of glucose, which affects blood sugar levels and sensitivity to insulin -- important factors in controlling diabetes. Finally, by interfering with the absorption of dietary cholesterol, soluble fiber decreases LDL (bad) cholesterol in the blood, which helps lower the risk of heart disease.

Good sources include nuts, seeds, legumes (lentils, beans, and peas, for example), oat cereals, fruit pectin (found in citrus fruits, apples, pears, apricots, and peaches), and some vegetables, such as carrots.


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Insoluble fiber passes through the small intestine without breaking down. It's important for intestinal health because it adds bulk and draws water to the stool, aiding its passage through the large intestine. Good sources include whole grains, wheat and corn bran, popcorn, seeds, nuts, broccoli, cabbage, root vegetables, onions, green leafy vegetables, and fruit and vegetable skins.

Both kinds of fiber are important for health, so try to get the recommended amount from a variety of sources. The recommended dietary intake of fiber for women is 25 grams per day for those ages 19 through 50, and 21 grams per day for those over age 50. You don't need to worry about getting more of one kind of fiber, unless you're trying to increase your soluble fiber intake to lower your LDL cholesterol.

Some people find it hard to get all the fiber they need in their diets, so they take a supplement in the form of a pill, chewable tablet, capsule, powder, or wafer. The fiber in most of these supplements is psyllium, which is soluble and comes from the seed husks of plants belonging to the genus Plantago. (Psyllium is the fiber used in Metamucil and Konsyl.)

Other plant-based soluble fibers used in supplements are powdered cellulose, guar gum, pectin, acacia fiber, and wheat dextrin (the fiber in Benefiber). Some supplements use a synthesized fiber, such as calcium polycarbophil (the fiber in FiberCon) or methylcellulose (the fiber in Citrucel). Many supplements contain some insoluble fiber as well. The amount of fiber in a supplement varies by the product and the form it's in, so read the label to find out how much you're getting.

Although there's no evidence that the long-term use of fiber supplements is harmful, it's still best to get most of your fiber from whole foods, because they provide many other healthful substances as well. If you take medications, check with your doctor: fiber supplements can lower blood sugar levels and interfere with the absorption of certain medications, especially warfarin (Coumadin), aspirin, and some seizure medications.

Many women experience constipation or increased intestinal gas when they raise their intake of fiber -- regardless of the source and whether it's soluble or insoluble. The best way to avoid that is to add fiber to your diet gradually, by a few grams each day or two. This allows the gut to adjust to the change. If one source of fiber upsets your digestion, try a different one and smaller amounts. It may also help to drink more water. -- Celeste Robb-Nicholson, M.D., Editor in Chief, Harvard Women's Health Watch

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