What Types of Fiber Should You Include in Your Diet?

What Types of Fiber Should You Include in Your Diet?

Fiber is the non-digestible component of plants that offers numerous health benefits. It keeps the gastrointestinal tract healthy, prevents constipation and more. However, it's important to note that not all types of fiber are created equal. In fact, there are some that can actually harm your body. Adding the right types of fiber to your diet is key to keeping your gut in tip top shape.

When most people think of fiber, they envision it helping them avoid constipation, but the truth is that this powerful nutrient does much more. It also stabilizes blood sugar levels, supports heart health and aids weight management. It also helps reduce inflammation and promotes gut bacteria health. This is critical, as gut bacteria has been linked to a variety of conditions and diseases, including depression, anxiety and obesity.

The Food and Drug Administration (FDA) currently defines fiber as carbohydrate polymers that can't be broken down by the enzymes in our digestive tracts, including those with a three-degree polymerization and higher. The agency continues to review various isolated and synthetic fibers that it plans to propose to include in the dietary fiber definition.

Soluble fiber holds water and helps move food through the gastrointestinal tract, which may help relieve or prevent constipation. It's found in foods such as oat bran, dry oats, barley, beans, peas and lentils, flaxseeds, apples, berries and vegetables. It also slows the passage of fat through the intestine, which can help reduce cholesterol levels and reduce the risk of coronary heart disease.

Insoluble fiber helps your colon get rid of waste, which can help alleviate or prevent constipation as well. It's found in the skin, seeds and strings of many fruits and vegetables. It can also be added to processed foods as a bulking agent and sugar substitute. It works by absorbing excess liquid and retaining water, which adds to the volume of your stool.

There is some evidence that insoluble fiber may also help protect against colorectal cancer, according to a 2021 study published in Clinical and Experimental Gastroenterology. The research found that individuals who ate more insoluble fiber had a lower risk of developing CRC than those who consumed less.

While the official dietary fiber recommendations are an important starting point, it's best to meet your fiber needs through whole foods. You don't want to rely on isolated or synthetic supplements. The best source of dietary fiber is from a wide variety of foods, such as berries, chia seeds, roasted pumpkin seeds, nuts and legumes. Getting enough fiber is essential to maintaining a healthy digestive system, reducing your risk of heart disease and lowering your chances of dying early from all causes of death. It's important to speak with your healthcare provider for individualized dietary guidance. They can help you decide how much of each type of soluble and insoluble fiber to consume based on your age, gender, weight and overall health goals. They can also offer suggestions on how to incorporate more fiber-rich foods into your daily meal plan.