What Is The Difference Between Soluble Fibre, Insoluble Fibre And Resistant Starch?

There are two sorts of fibre and we need to eat both to keep the large bowel and other parts of the digestive system health. Soluble fibre includes pectins, gums and mucilage, which are found mainly in plant cells. Soluble fibre is particularly good at lowering blood cholesterol levels. Good sources of soluble fibre include fruits, vegetables, oat bran, barley, seed husks, dried beans, lentils, peas, soymilk and soy products.

Insoluble fibre includes cellulose, hemicelluloses and lignin, which make up the structural parts of plant cell walls. This type of fibre prevents constipation and haemorrhoids. Good sources include wheat bran, corn bran, rice bran, the skins of fruits and vegetables, nuts, seeds, dried beans and wholegrain foods.

Resistant starch is not fibre at all but it acts in a similar way in the body. Resistant starch makes up about a tenth of starchy food and, as its name suggests, it resists normal digestion. Bacteria in the large bowel ferment and change the resistant starch into short-chain fatty acids, which may protect against cancer. Resistant starch found in many unprocessed cereals and grains, firm bananas, potatoes and lentils.