Most people are well aware that fiber is an awesome nutrient we want to eat enough of.
Fewer people know that there are two distinct types: soluble fiber and insoluble fiber.
And both do a variety of differentbut equally valuablethings for your body.
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First of all: What actually is fiber?
The small intestine cant digest fiber the way it does with other kinds of carbohydrates.
But it still plays a crucial role in a healthy diet.
So, what foods are high in fiber generally?
Lots of kinds of plants.
Sometimes theyre listed separately in the nutrition facts, but often youll just see fiber.
Take an apple, for instance.
What is soluble fiber, and what does it do?
Soluble fiber is fiber that is able to dissolve in water.
National Library of Medicine.
National Library of Medicine.
So, what can this soluble stuff actually do for you?
Soluble fiber also has a regulatory effect on the absorption of dietary fat and cholesterol.
(Remember, fiber doesnt get digested the way other nutrients do.)
National Library of Medicine.
Thats why Young recommends clients at elevated risk for heart disease incorporate plenty of soluble fiber in their diets.
Soluble fiber can also be helpful for slowing down digestion in some individuals with certain gastrointestinal issues.
What is insoluble fiber, and what does it do?
If youre guessing insoluble means this kind of fiber doesnotdissolve in water, bingo!
Insoluble fiber can also be beneficial for various digestive conditions associated with sluggish or irregular bowel movements.
Which kind of fiber is best for constipation?
Insoluble fibers main claim to fame is its power to help push poops along.
Is psyllium soluble or insoluble fiber?
Psyllium husk powderthe active ingredient in many fiber supplements, like Metamucilis a highly concentrated source of soluble fiber.
That said, psyllium does contain a little bit of insoluble fiber too.
For instance, a serving of Metamucil contains six grams of soluble fiber and one gram of insoluble fiber.
Its used as a fiber supplement and added to some products to increase the fiber content.
What is better, soluble or insoluble fiber?
Fiber is generally awesomeand in most cases, its notreallyabout soluble vs. insoluble fiber.
Both types are very healthy, Linsenmeyer says.
(Besides, thatd be pretty difficult to do, given many foods dont list them separately.)
How much fiber should I eat a day?
But as a baseline, theUSDArecommends about 14 grams of fiber per 1,000 calories in your diet.
Many people arent in that ballpark.
National Library of Medicine.
The best way to ensure youre getting enough fiber, both soluble and insoluble?
Think high-fiber vegetables, fruits, whole grains, legumes, nuts, and seeds.
