What is Fiber?
Fiber is a part of food that your body can’t break down. Most people know it helps with constipation, but it has many other health benefits too! There are two main types of fiber: soluble and insoluble. And within those types, there are many different kinds!
Two Types of Fiber:
There are two main types of fiber: soluble and insoluble. Both are important!
-
Soluble Fiber:
This type slows down digestion, which helps keep your blood sugar levels steady. It also traps bad cholesterol and flushes it out of your body. Oatmeal, nuts, beans, apples, and blueberries are all full of soluble fiber.
-
Insoluble Fiber:
This kind of fiber helps waste move smoothly through your intestines, keeping you regular and preventing constipation. You can find insoluble fiber in the peels and seeds of fruits (so eat your apple skins!), whole wheat bread, brown rice, and leafy green vegetables like kale.
Types of Fiber
This chart shows the most common types of dietary fiber and explains where they come from and how they can keep you healthy.
| Types of Fiber | Soluble or Insoluble | Sources | Health Benefits |
| Cellulose, some hemicellulose | Insoluble | Naturally found in nuts, whole wheat, whole grains, bran, seeds, edible brown rice, and skins of produce. | “Nature’s laxative”: Reduces constipation, lowers diverticulitis risk, and can help with weight loss. |
| Inulin oligofructose | Soluble | Extracted from onions and byproducts of sugar production from beets or chicory root. Added to processed foods to boost fiber. | May increase “good” bacteria in the gut and enhance immune function. |
| Lignin | Insoluble | Found naturally in flax, rye, and some vegetables. | Good for heart health and possibly immune function. Use caution if you have celiac disease or are gluten intolerant. |
| Mucilage, beta-glucans | Soluble | Naturally found in oats, oat bran, beans, peas, barley, flaxseed, berries, soybeans, bananas, oranges, apples, and carrots. | Helps lower bad LDL cholesterol and reduces the risk of coronary heart disease and type 2 diabetes. Use caution if you have celiac disease or are gluten intolerant. |
| Pectin and gums | Soluble (some pectins can be insoluble) | Naturally found in fruits, berries, and seeds. Also extracted from citrus peel and other plants. Boosts fiber in processed foods. | Slows the passage of food through the intestinal GI tract and helps lower blood cholesterol. |
| Polydextrose polyols | Soluble | Added to processed foods as a bulking agent and sugar substitute. Made from dextrose, sorbitol, and citric acid. | Adds bulk to stools and helps prevent constipation. May cause bloating or gas. |
| Psyllium | Soluble | Extracted from rushed seeds or husks of Plantago ovata plant. Used in supplements and fiber drinks and added to foods. | Helps lower cholesterol and prevent constipation. |
| Resistant starch | Soluble | Starch in plant cell walls. Naturally found in unripened bananas, oatmeal, and legumes. Also extracted and added to processed foods to boost fiber. | May help manage weight by increasing fullness. Helps control blood sugars, increases insulin sensitivity, and may reduce the risk of diabetes. |
| Wheat dextrin | Soluble | Extracted from wheat starch, and widely used to add fiber to processed foods. | Helps lower cholesterol (LDL and total cholesterol) and may lower blood sugar and reduce the risk for heart disease; more research is needed. Avoid if you have celiac disease or are gluten intolerant. |
Soluble Fiber’s Superpowers!
- Heart Hero: It grabs onto cholesterol in your digestive system and carries it out of your body, lowering your bad cholesterol and helping your heart stay healthy. Oatmeal seems to be especially good at this.
- Blood Sugar Buddy: Since your body doesn’t absorb soluble fiber as easily, it doesn’t cause blood sugar spikes that can lead to diabetes and heart problems. If you already have diabetes, soluble fiber can even help manage it.
- Weight Watcher: Feeling full without all the extra calories? That’s soluble fiber! It keeps you feeling satisfied, which can help you reach or maintain a healthy weight.
- Happy Tummy: Soluble fiber soaks up water as it travels through your system, making your stool softer and easier to pass, preventing constipation and diarrhea. No wonder most fiber supplements are mostly soluble fiber!
Insoluble Fiber’s Benefits:
Just like soluble fiber, insoluble fiber helps you feel full, which can help manage weight. But that’s not all! Insoluble fiber is a superstar for your digestive system:
- Keeps things moving: It helps waste travel smoothly through your intestines, preventing constipation and keeping you regular.
- Bowel health booster: By adding bulk to your stool, insoluble fiber can improve problems like constipation, hemorrhoids, and even trouble controlling bowel movements.
Prebiotic Fiber: Food for Your Gut Bugs!
Prebiotic fiber is a special kind of fiber that acts like a yummy meal for the tiny good bugs living in your gut. Your body can’t digest fiber, so it travels to your colon where these good bugs gobble it up. As they munch, they create short-chain fatty acids that keep your gut healthy in a few ways:
- Nourishing your colon: These fatty acids feed the cells in your colon and help produce mucus, like a shield protecting your gut from bad stuff.
- Bonus benefits: Prebiotics might also help your body absorb calcium and phosphorus for strong bones, keep you regular, boost your immune system, and even reduce allergies. However different prebiotics work for different gut bugs.
The study says these foods have the most prebiotics per bite: dandelion greens, Jerusalem artichokes (also called sunchokes!), garlic, leeks, and onions. Other good sources include cowpeas, asparagus, and even Kellogg’s All-Bran cereal!
Fiber Supplements: Filling in the Gaps
Doctors usually recommend getting your fiber from healthy foods like fruits, vegetables, nuts, beans, and whole grains because they offer other nutrients too. But if you can’t get enough fiber from your diet, fiber supplements can help you reach your daily goals.
These supplements contain “functional fiber,” which is extracted from natural sources like plants and added to powders, capsules, or gummies. Here are some common ingredients you might see in fiber supplements:
- Psyllium
- Inulin
- Wheat dextrin
- Acacia gum
- Calcium polycarbophil
- Flaxseed
- Methylcellulose
- Arabinoxylan
It’s important to note that people may react differently to these ingredients, and some studies have shown that high doses of certain fibers, like inulin, can cause bloating or inflammation in some people. So start with a low dose and increase gradually to find the amount that works best for you.
Too Much Fiber
While most people don’t get enough fiber, it’s possible to overdo it, especially if you’re on a vegan or raw food diet. Eating too much fiber can cause:
- Intestinal gas
- Abdominal bloating
- Abdominal cramping
To avoid these, increase the amount of fiber in your diet gradually, so your body gets used to it.
Takeaways
Most people don’t eat enough fiber. Fiber is important for regular bowels, controlling weight, lowering cholesterol, and preventing spikes in blood sugar. You can get fiber from fruits, vegetables, oatmeal, beans, nuts, and seeds. Aim to eat a wide variety of fiber-rich foods.
Disclaimer
The information provided on Refpost.com is not intended to be used for medical diagnosis or treatment. Refpost.com does not provide medical advice, diagnosis, or treatment. The content should not be used to diagnose, treat, cure, or prevent any disease without the supervision of a medical professional.
For more information Visit https://refpost.com/disclaimer/
