Uncomplicate Fiber

Fiber is a hot topic in health care. Most people know they should have fiber in their diet but don’t always understand why they need fiber or what type of fiber they need. Did you know that there are four different categories of fiber? Soluble and insoluble are the most commonly known categories, but these categories are then broken down into the viscosity of the fiber source and the fermentability of the fiber source. So let’s get into it, shall we?

What is fiber anyway?

Fiber is typically associated with the macronutrient carbohydrate. Fiber is something that we can’t digest. In general, fiber decreases the likelihood of cancer, precancer, type II diabetes, heart disease, and Crohn’s disease..

Fiber is responsible for increasing regularity, decreasing serum cholesterol, regulating blood sugar, and providing a food source for our gut microbiome. microbiome. However, not every fiber source has all of these benefits; in other words, not all types of fiber are created equal.

So, what fiber source really is best?

The answer is one that we have all grown to hate in medicine - it depends.

Constipation

Constipation is having less than 3 stools a week and/or passing hard stool. Studies show that for a fiber source to be a laxative or alleviate constipation, it must not be able to ferment in the digestive tract, it must be easily broken down (aka remain intact), and it must retain or hold water. Fiber types that can help alleviate constipation are:

• A highly viscous soluble fiber source that is non-fermenting. Its gel-like structure holds water and prevents dehydration. Since it is not fermentable and has a gel-like structure, it keeps the stool intact through the digestive tract.

• Insoluble fiber that does not ferment. Because it’s made of cellulose, it creates a harder stool, allowing it to stay intact through the digestive tract. Insoluble fiber irritates the mucus lining of the intestines, stimulating water and mucous secretion. Of note, you need a coarse, insoluble fiber source to increase the ability to stimulate water and mucus.

Psyllium husk, apples with skin, cauliflower, beans, leafy greens, seeds, nuts, wheat bran, and cellulose fiber are examples of fiber that alleviate constipation.

**If you are someone struggling with IBS, gut issues, inflammatory bowel disease, or excessive bloating and gas, insoluble fibers could be too irritating to your stomach lining. So, you may want to consider using psyllium husk. Beans and apples also have soluble and insoluble components, so they may also help.

**Studies have shown that wheat dextrin can cause constipation.

Cholesterol

Serum cholesterol is associated with heart disease, hypertension (high blood pressure), and type II diabetes. A diagnosis of high cholesterol is made through a blood sample, so it’s based on your serum cholesterol. High total cholesterol, high low-density lipoprotein (LDL), low high-density lipoprotein (HLD), or high triglycerides can lead to this diagnosis. Fiber types that can help remove serum cholesterol are:

• A highly viscous soluble fiber source that ferments can aid in removing serum cholesterol. Fermenting fiber is considered a prebiotic, and this fermentation process helps remove lipids. Bile is formed from carbohydrates, and the gel-like viscous fiber traps bile and helps it to be excreted. This process stimulates the clearing of LDL and makes the body convert more carbohydrates into bile, decreasing serum LDL, triglycerides, and total cholesterol.

Psyllium husk, apples with skin, oats, beans, artichokes, onions, flax seeds, and chia seeds are examples of fiber that assist with lowering cholesterol.

Blood Sugar Regulation

Blood sugar, or blood glucose, refers to the concentration of glucose (a type of sugar) in the blood. Glucose is a primary energy source for the body's cells. Regulating blood sugar is essential for sustainable energy, prevention of type II diabetes, mood stabilization, weight management, and prevention of other chronic conditions. Fiber types that can help improve blood sugar regulation:

• A highly viscous soluble fiber, both fermenting and non-fermenting, helps regulate blood sugar. The increased viscosity slows the body’s breakdown of nutrient sources into digestible components. This decreases the absorption of glucose, which steadies our blood sugar or the glycemic curve. This slow gastric emptying also helps keep us full longer, which decreases our overall food intake.

Psyllium husk, apples with skin, oats, citrus fruits, carrots, barley, and mushrooms are examples of fiber that assist with blood sugar regulation.

Gut Health

Gut health is crucial to overall well-being, affecting digestion, immune function, and even mental health. To keep a healthy gut, we must continue to feed the microbes good nutrients. High-quality fermentable fibers will act as a prebiotic and feed the healthy microbes in our guts. The microbes will then produce healthy postbiotic modules that will play a role in various functions in our body. Fiber types that can help with gut health

• Fermenting soluble and insoluble fiber helps support a healthy gut. It supports beneficial gut bacteria, improves gut barrier function, and reduces inflammation. Fermentable fibers in the diet can help ensure a healthy and well-functioning digestive system, contributing to overall health and well-being.

Psyllium husk, apples with skin, oats, bananas, legumes, asparagus, konjac root, and insoluble supplements are examples of fiber that assist with gut health.

I hope this furthers your understanding of fiber. It can be confusing! I recommend talking to your doctor about a fiber source that best supports your needs. As always, I’m here to answer any questions you may have.

If you are a visual learner, I created this miro board for easy reference.

_{This post contains Amazon links, which means I’m awarded a small commission for purchases made through them at no added cost to you. This post is based on research, my knowledge, and my use of the products. Participation in the Amazon Associates Program does not influence all product recommendations.}

References:

_{Anderson, J. W., Baird, P., Davis Jr, R. H., Ferreri, S., Knudtson, M., Koraym, A., Waters, V., & Williams, C. L. (2009). Health benefits of dietary fiber. Nutrition Reviews, 67(4), 188-205. https://doi.org/10.1111/j.1753-4887.2009.00189.}

_{Zhu, J., Hollis, J. H., & Erlandson, M. C. (2021). Dietary fiber intake and its association with cardiometabolic markers in U.S. adults. Journal of Nutrition and Metabolism, 2021, Article ID 7844368. https://doi.org/10.1155/2021/7844368}

_{Slavin, J. L. (2013). Dietary fiber and body weight. Journal of the Academy of Nutrition and Dietetics, 113(10), 1365-1374. https://doi.org/10.1016/j.jand.2013.06.017}

_{Chavez, A. (2023, October). Fiber Fundamentals: What It Is, different Types of Fiber, Health Benefits, and Potential Cons [Audio podcast episode]. The Nutrition Science Podcast. Spotify. https://open.spotify.com/episode/5zICOMKDQUEnm5bWPcEA0H}