BY KAYLA LINDQUIST, MS, RDN/LDN, CLS
FIBER SERIES: Part 2
Dietary fiber is a crucial component of a healthy diet, providing a range of benefits for digestion, heart health, and overall well-being. Two main types of dietary fiber, soluble and insoluble, play distinct roles in promoting optimal health. By the end of this article, hopefully, you can better understand and identify these two types of fiber while building on your knowledge from the previous article related to fiber.
SOLUBLE FIBER:
1. Characteristics: Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract. This characteristic allows it to slow down the digestion and absorption of nutrients.
2. Sources: Common sources of soluble fiber include oats, barley, beans, lentils, fruits (such as apples, citrus fruits, and berries), and vegetables (like carrots and sweet potatoes).
3. Health Benefits: Soluble fiber has been associated with lowering blood cholesterol levels by binding to cholesterol molecules and aiding their elimination from the body. Additionally, soluble fiber can help regulate blood sugar levels by slowing down the absorption of glucose, making it especially beneficial for individuals with diabetes. Soluble fiber contributes to feelings of fullness, potentially aiding in weight management by reducing overall food intake and increasing satiety cues.
INSOLUBLE FIBER:
1. Characteristics: Insoluble fiber does not dissolve in water and retains its structure throughout the digestive process. It adds bulk to the stool and promotes regular bowel movements.
2. Sources: Common sources of insoluble fiber include whole grains, nuts, seeds, vegetables (such as broccoli, cauliflower, and dark leafy greens), and the skins of fruits.
3. Health Benefits: Insoluble fiber promotes regular bowel movements by stimulating regular gut motility, preventing constipation, and maintaining a healthy digestive system. Similar to soluble fiber, insoluble fiber contributes to a feeling of fullness, aiding in weight management. Some studies suggest that a high intake of insoluble fiber may be associated with a reduced risk of various cancers.
Both soluble and insoluble fiber play vital roles in maintaining a healthy digestive system and promoting overall well-being. A balanced diet that includes a variety of fiber-rich foods ensures the benefits of both types are maximized. As always, it’s essential to consult with a healthcare professional or, more specifically, a registered dietitian to tailor dietary recommendations to your individual needs.
REFERENCES:
Anderson, J. W., Baird, P., Davis Jr, R. H., Ferreri, S., Knudtson, M., Koraym, A., & Williams, C. L. (2009). Health Benefits of Dietary Fiber. Nutrition Reviews, 67(4), 188-205.
Mayo Foundation for Medical Education and Research. (2022, November 4). Dietary Fiber: Essentials for a Healthy Diet. Mayo Clinic. https://www.mayoclinic.org/healthy- lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
COVER PHOTO CREDIT: www.salciampa.com