Vegetarian Diet Info
Fiber in Vegetarian Diet plan
Information on Soluble & Insoluble Fiber & Diet Nutrition for Vegetarians and Vegans

Vegetarian Healthy Diet Program
More Vegetarian Nutrition Information
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Vitamin A for Vegetarians - Vitamin D for Vegetarians - Vegetarian Foods - Vegetarian Diet Nutrition

Fiber in a Vegetarian Diet

Dietary fiber is the indigestible part of a carbohydrate food. Also known as non-starch polysaccharides (NSP), fiber comes in two types: insoluble fiber and soluble fiber. Most plant foods contain both types of fiber but proportions vary. The fiber in most grains and vegetables is 2/3 insoluble and 1/3 soluble, while fruit is roughly 1/2-1/2 and fiber in oatmeal, barley and legumes is about 65 percent soluble.

Vegetarian and vegan diets are typically much higher in fiber than meat-diets and are much more likely to meet the recommended fiber levels of 20-35 grams per day. By comparison, meat-eaters average about 12 grams of fiber per day.

Insoluble Fiber in a Vegetarian Diet

Insoluble fiber is mainly cellulose. Good sources are whole grains, like wheat, corn, rice, vegetables and legumes (pulses).

Benefits of Insoluble Fiber in a Vegetarian Diet

Insoluble fiber in a vegetarian diet helps prevent constipation and haemorrhoids. Provided it is taken with sufficient fluids, a vegetarian diet rich in insoluble fiber increases stool bulk, speeds the passage of stools through the bowel and may reduce bowel cancer, diverticular disease and irritable bowel syndrome. It also helps us to feel full.

Soluble Fiber in a Vegetarian Diet

There are several types of soluble fiber for vegetarians, including pectin (from apples and citrus fruits), beta-glucans (from oats, barley and rye) and arabinose (from legumes/pulses).

Benefits of Soluble Fiber in a Vegetarian Diet

Several studies have shown that soluble fiber can reduce LDL cholesterol levels (bad cholesterol). According to the American Council on Science and Health: "[soluble fiber]...may be of value as an adjunct to a cholesterol-lowering diet."

Soluble fiber also helps control blood sugar levels by slowing the absorption of sugar, which may also help in diabetes. Finally, soluble fiber may help reduce the absorption of fat, slightly, in the digestive system.

Vegetarian Healthy Diet Program