Dietary fiber is the indigestible part of plant foods. It is not absorbed by the body, but it plays an important role in digestion, heart health, weight management, and other aspects of health.

There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract. Insoluble fiber does not dissolve in water and adds bulk to stool.

Soluble fiber benefits

• Reduces blood sugar levels: Soluble fiber can help to slow down the absorption of sugar into the bloodstream, which can help to prevent spikes in blood sugar levels. This is especially beneficial for people with diabetes or prediabetes.

• Lowers cholesterol levels: Soluble fiber can help to bind to cholesterol in the digestive tract and prevent it from being absorbed into the bloodstream. This can help to lower LDL (bad) cholesterol levels and reduce the risk of heart disease.

• Promotes heart health: Soluble fiber can also help to lower blood pressure and reduce inflammation, which are both risk factors for heart disease.

• May help with weight loss: Soluble fiber can help to make you feel full, which can help you to eat less and lose weight.

• Improves digestive health: Soluble fiber can help to keep the digestive system healthy by adding bulk to stool and preventing constipation.

Insoluble fiber benefits

• Prevents constipation: Insoluble fiber adds bulk to stool and helps it to pass more easily through the digestive tract. This can help to prevent constipation and other digestive problems.

• May help with weight loss: Insoluble fiber can help to make you feel full, which can help you to eat less and lose weight.

• Protects against colon cancer: Insoluble fiber may help to protect against colon cancer by binding to carcinogens and preventing them from being absorbed into the bloodstream.

• Improves gut health: Insoluble fiber can help to feed the beneficial bacteria in the gut, which can improve overall gut health.

How much fiber do you need?

The recommended amount of dietary fiber is approximately 14 g per 1000 calories, which translates to approximately 25 g to 34 g per day for most adults (Colditz, 2023).

How to get more fiber

There are many ways to get more fiber in your diet. Some good sources of fiber include:

• Fruits: Berries, apples, pears, bananas, and oranges are all good sources of fiber.

• Vegetables: Broccoli, Brussels sprouts, carrots, and leafy greens are all good sources of fiber.

• Legumes: Beans, lentils, and peas are all good sources of fiber.

• Whole grains: Whole-wheat bread, brown rice, and quinoa are all good sources of fiber.

If you're not getting enough fiber in your diet, you can try adding fiber supplements. However, it's important to talk to your healthcare practitioner before taking any supplements, as too much fiber can cause side effects such as bloating and gas.

Colditz, G. (2023). Healthy diet in adults. UpToDate. Retrieved August 1, 2023, from https://www.uptodate.com/contents/healthy-diet-in-adults