Fiber
Types of Fiber
Fiber comes in two varieties, both beneficial to health:Soluble fiber, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. Foods with soluble fiber include oatmeal, chia seeds, nuts, beans, lentils, apples, and blueberries.Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibers include whole wheat products (especially wheat bran), quinoa, brown rice, legumes, leafy greens like kale, almonds, walnuts, seeds, and fruits with edible skins like pears and apples.
Fiber and Disease
Fiber appears to lower the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation. Fiber’s beneficial role in the gut microbiome may produce anti-inflammatory effects that alleviate the chronic inflammation associated with these conditions. [2]
Bottom Line
There are many types of dietary fibers that come from a range of plant foods. It’s important to not hyperfocus on a particular fiber because of its specific proposed action, as each type offers some level of health benefit. Therefore, eating a wide variety of plant foods like fruits, vegetables, whole grains, legumes, nuts, and seeds to reach the fiber recommendation of 25-35 grams daily best ensures reaping those benefits.Some tips for increasing fiber intake:Last reviewed April 2022
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