What is Soluble Fiber?
Fiber is a nutrient that our bodies cannot digest. This is exactly why we need it, and what makes it good for us.
There are two types of fiber: insoluble and soluble fiber. Insoluble fiber does not dissolve in water and has more of a laxative effect. Soluble fiber dissolves in water and helps to bulk stool.
Soluble fiber attracts water and creates a gel-like consistency in the digestive tract. This slows down digestion and keeps you feeling full for a longer period. In addition, it keeps your bowel movements regular and promotes heart and metabolic health.
High fiber foods such as whole grains, beans, potatoes and fruit are good sources of soluble fiber. Incorporating these into your diet can help lower your cholesterol and blood sugar.
Why Consume Soluble Fiber?
Eating a high-fiber diet can help lower blood sugar levels by promoting insulin sensitivity and helping to reduce inflammation. Maintaining a steady blood sugar keeps your hunger in check and can prevent mood swings.
Soluble fiber helps to improve cholesterol levels by helping to move it out of the body through the stool. In addition, it interferes with the reabsorption of bile by the intestines, which is also high in cholesterol. Both can help reduce the risk of heart disease.
Adult men need around 30-35 grams of fiber per day, while adult women need around 25 grams. However, most Americans only get around 15 grams on most days.
For optimal health, I recommend consuming 35-40g of fiber per day for both men and women.
However, it is important to increase your fiber intake slowly over time and to drink lots of water. Adding too much to your diet too soon can lead to bloating, gas, constipation, or diarrhea.
While there are fiber supplements, the best source is always whole foods. Choose whole grains, beans, potatoes, flaxseeds, avocados, and lentils to your diet as great sources of soluble fiber.
Soluble Fiber & Constipation