Think “roughage.” Commonly associated with whole grains, nuts, fruits, and vegetables (especially skins and seeds.) Insoluble fiber isn’t broken down by the gut and absorbed into the bloodstream, these kinds of fibers don’t dissolve in water either. Insoluble fibers add bulk to waste in the digestive system, which helps keep you regular and prevent constipation. Insoluble fiber can help promote bowel health and regularity. It also supports insulin sensitivity, and, like soluble fiber, may help reduce your risk for diabetes.
Unlike insoluble fibers, these fibers dissolve in water and are broken down differently in the body. As soluble fiber dissolves, it creates a gel that binds to substances like cholesterol and sugar, preventing or slowing their absorption into the blood. That’s why it’s known to protect against heart disease by lowering cholesterol. What’s more, soluble fiber boosts the population of good bacteria in the gut, which is linked to improved immunity, anti-inflammatory effects, and even enhanced mood.
Benefits of Juices
Juices are extra kind to the digestive system as they do not need to strain when absorbing the nutrients. Juicing makes nutrients readily available for absorption into the body. This guarantees more nutrient intake than eating whole fruits. You can pack more servings of fruits and vegetables into a single serving of juice than you can into a smoothie. Soluble fiber is great for people suffering from diverticulitis.
Benefits of Smoothies
Smoothies are vitamin-packed and loaded with insoluble fibers, as the pulp and skin hasn’t been removed. By including that extra fiber in your diet from smoothies, you can expect to feel more full after drinking it as well. A smoothie for a snack or as an addition to a meal can provide a great number of beneficial nutrients, minerals, and phytochemicals — especially if a variety of fruits and veggies are used.