FAQ-Fiber

DIETARY FIBER
1) What is dietary fiber?
Dietary fiber is an undigestible complex carbohydrate found in plants. Because it is not digested and absorbed into the bloodstream like other carbohydrates, fiber does not raise blood sugar levels or produce calories. In fact, a healthy portion of fiber in your diet can help to lower blood cholesterol and blood sugar levels as well as prevent constipation. Dietary fiber falls into one of two categories: soluble fiber and insoluble fiber.
2) What's the difference between soluble fiber and insoluble fiber?
Soluble fiber can absorb or dissolve into liquid (therefore termed "soluble"). It forms into a gel and sometimes a sticky gel as in the case of pectin and gums. On the other hand, insoluble fiber does not absorb liquid but passes through the intestines largely intact. That’s why insoluble fiber-rich foods like broccoli are often referred to as "roughage" that efficiently clean out your intestines.
The chart below illustrates the functions, benefits and sources of these two types of fibers:

	SOLUBLE FIBER	INSOLUBLE FIBER
Functions	Removes bile acids that digest fat Coats the stomach lining, thereby delaying stomach emptying and slowing down the release and absorption of sugar	"Bulks up" body waste and moves it through the intestines more rapidly
Benefits	Helps lower bad cholesterol (LDL) Helps regulate blood sugar levels and reduce the amount of insulin needed	Prevents constipation Moves toxic waste through colon more rapidly May reduce the risk of colon cancer
Good Sources	Inulin Oat/oat bran/oatmeal Barley Dried peas Rice bran, corn bran Dried beans, legumes Flax seed, psyllium husk Fresh fruit: apples, oranges, prunes	Fresh fruits (with skin) Vegetables (preferably fresh) Wheat bran Dried beans, legumes Popcorn Seeds Brown rice Whole grain cereal, pasta, bread, crackers

Sources: Johns Hopkins Medical Center, American Diabetes Association, Healthcastle Nutrition Services

3) What is inulin?
Inulin is a non-digestible carbohydrate and soluble fiber that is extracted from the roots of certain plants. Santé Gourmet uses inulin that is extracted from chicory root, a common vegetable indigenous to Europe. Other common sources of inulin are onion, garlic, leeks, asparagus, and Jerusalem artichokes.

Benefits of inulin:
• Soluble dietary fiber. Inulin is not absorbed by the stomach or small intestine and provides the health benefits of a soluble dietary fiber as listed in the chart above.

• Low calorie. Because inulin is non-digestible, its caloric contribution is considerably less than that of sucrose: about 1.6 calories per gram compared to 4 calories per gram for sucrose.

• Diabetic friendly. Inulin has a glycemic index of zero and has no influence on blood glucose.

• Promotes beneficial bacteria in the colon. Inulin is a prebiotic, or non-digestible food ingredient that selectively promotes the growth and/or activity of beneficial bifidobacteria in the colon with corresponding decreases of harmful bacteria which can be toxic and carcinogenic in nature. The promotion of bifidobacteria is also associated with activitation of the immune system, synthesis of vitamins, and improved mineral absorption.

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