Seriously, what the heck isdietary fiber, and how do you make sureyou’re getting enough?
Soluble vs. insoluble fiber.
Insoluble fiber is not digested by the body or absorbed into the bloodstream.
Summary
Benefits of soluble fiber.
Steady blood sugar keeps your hunger in check and helps support your mood.
It also translates to healthy, balanced levels of insulin and supportsinsulin sensitivity2.
According to theJournal of Cardiovascular Nursing, soluble fiber also bolsters heart health bydecreasing total and LDL cholesterol levels3.
Additionally, it’s a great tool for achieving and maintaining a healthy weight.
But soluble fiber has some indirect effects, too.
These SCFAs provide energy, support metabolism, regulate blood sugar levels, andbolster healthy inflammatory responses6.
Benefits of insoluble fiber.
This helps promote healthy elimination, as well as overall digestive health and function.
Examples of foods with soluble fiber.
Manyhigh-fiber foodscontain a combination of both soluble and insoluble fiber.
That said, some mostly-soluble fiber foods include:
Examples of foods with insoluble fiber.
How to increase your fiber intake.
So, what’s the best way to increase your daily fiber intake?
“Add more plants to your diet,” says Shapiro.
“They are both versatile ingredients with minimal texture and taste.
Should you take fiber supplements?
“Ideally, we want to get [fiber] from foods,” says Shapiro.
It’s important to read your supplement labels and confirm you’re only getting the good stuff.
Increase your fiber intake slowly.
Upping your fiber intake slowly gives the bacteria in your gut time to adjust to the new food source.
The takeaway.
Soluble and insoluble fiber are both important components of a healthy diet.
- Yet, even though fiber has myriad health benefits, most people aren’t getting close to enough.
