Soluble and Insoluble Fibers: Why We Need Both!

Fiber has been a hot topic nutrient lately...but do you know why? Fiber intake has been identified as a public health concern, because the intake of the average American is so low. Most people in the U.S. are consuming, on average, about 15 grams per day. The recommended amount is 14 grams per 1,000 calories, which means about 25g for women and 38 grams per day for men under 50.

So what, exactly, is fiber, and why aren’t people eating enough? Fiber is a carbohydrate that is indigestible by humans and is found mostly in whole grains, legumes, vegetables, and fruit. Many Americans are consuming diets high in processed and refined grains, meats, and dairy which lack significant amounts of fiber.

Benefits of Fiber

Fiber takes longer to move out of our stomach and provides bulk without calories. This can help with weight loss or maintenance by helping people to avoid overeating. It can also help to lower cholesterol, prevent inflammation, stabilize blood sugar levels, and prevent insulin resistance, which helps to decrease the risk of heart disease and type 2 diabetes.

Types of Fiber

There are many types of fibers, all with different properties and benefits. However, they are generally classified as soluble or insoluble fibers. In other words, fibers that will dissolve in water and fibers that won’t.

Soluble fiber is like scrubbing bubbles. It dissolves in water, creating a gel that cleans our GI tract as it moves through. This is the fiber that helps to lower cholesterol, slow digestion, and may have a beneficial effect on blood sugars levels. Soluble fibers are fermentable and help encourage the growth of healthy gut bacteria. Excellent sources of soluble fiber include legumes, oats, barley, nuts, flaxseeds, fruits, and vegetables.

Insoluble fiber is like a scrub brush. It helps increases movement through the GI tract and prevents foods from sitting in the GI tract for too long. This helps with constipation, overall GI health, and may help with the prevention of GI disorders such as diverticulosis and possibly colon cancer. Some insoluble fibers are also fermentable and help encourage the growth of healthy gut bacteria. You can find them in whole grains, wheat bran, nuts, seeds, fruits, and vegetables.

Both types of fiber are important for overall health. That’s why it is important to include a variety of whole grains, legumes, fruits, and vegetables in your diet. Below is a list of some excellent high-fiber foods.

Fruits	Serving size	Total Fiber (grams)
Raspberries	1 cup	8.0
Pear, with skin	1 medium	5.5
Apple, with skin	1 medium	4.4
Bananas	1 medium	3.1
Orange	1 medium	3.1
Strawberries	1 cup (halves)	3.0
Grains, Cereal & Pasta
Spaghetti, whole-wheat, cooked	1 cup	6.3
Barley, pearled, cooked	1 cup	6.0
Bran Flakes	¾ cup	5.3
Oat bran muffin	1 medium	5.2
Oatmeal, instant, cooked	1 cup	4.0
Popcorn, air-popped	3 cup	4.0
Brown rice, cooked	1 cup	3.5
Bread, rye	1 slice	1.9
Bread, whole-wheat or multigrain	1 slice	1.9 (may vary)
Legumes, Nuts & Seeds
Split peas, cooked	1 cup	16.3
Lentils, cooked	1 cup	15.6
Black beans, cooked	1 cup	15.0
Lima beans, cooked	1 cup	13.2
Black beans, canned, cooked	1 cup	10.4
Sunflower seed kernels	¼ cup	3.9
Almonds	1 ounce	3.5
Pistachios	1 ounce	2.9
Pecans	1 ounce	2.7
Vegetables
Artichoke, cooked	1 medium	10.3
Green peas, cooked	1 cup	8.8
Broccoli, boiled	1 cup	5.1
Turnip greens, boiled	1 cup	5.0
Brussels sprouts, cooked	1 cup	4.1
Sweet corn, cooked	1 cup	4.0
Potato, with skin, baked	1 small	3.0
Tomato paste	¼ cup	2.7
Carrot, raw	1 medium	1.7

(http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948)

WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article