What's The Deal With Fiber?

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 Fiber is a type of carbohydrate that passes through the body undigested. There are two types of fiber: soluble and insoluble.

Soluble fiber dissolves in water and forms a gel like material as it passes through your body. Once it reaches the colon, this solution can be broken down by your body’s “good” inflammation reducing gut bacteria.

Insoluble fiber absorbs water instead of dissolving in it and helps move food through your digestive system.


Benefits of soluble fiber

  • Lowers cholesterol and blood sugar levels

  • May reduce risk of heart disease

  • Increases healthy gut bacteria

  • Reduces the body’s ability to absorb fat

  • May help with weight management by helping you stay full longer


Benefits of insoluble fiber

  • Prevents and treats constipation

  • Promotes regularity and bowel health

  • Reduces risk for colorectal conditions (hemorrhoids and diverticulitis)


Dietary fiber is found mostly in plant foods so eating a variety of whole fruits, vegetables, legumes, and grains are essential to get as much fiber as possible. The recommendation for fiber includes both soluble and insoluble so just focus on getting enough fiber daily, not necessarily tracking soluble vs insoluble!


Daily recommendations are as follows:

  • Men 50 and younger - 38g 

  • Men older than 50 - 30g

  • Woman 50 and younger - 25g

  • Women older than 50 - 21g


QP



References


Fiber – The Nutrition Source


Difference Between Soluble & Insoluble Fiber

Comments

  1. JustinDecember 8, 2024 at 5:46 PM

    I feel I do not get enough fiber in my daily caloric intake. I eat plenty of grains, fruits, and some legumes, but not enough vegetables. Thank you for raising my awareness of how much fiber I should be consuming daily, as I will work on improving this area of my diet!

    ReplyDelete

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