There are 2 different types of fiber soluble and insoluble. Both are important for health, digestion, and preventing diseases.

  • Soluble fiber attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement. Some types of soluble fiber may help lower the risk of heart disease.
  • Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.

Alternative Names

Insoluble vs. soluble fiber; Fiber – soluble vs. insoluble

Insoluble fiber attracts water into your stool, making it softer and easier to pass with less strain on your bowel. Insoluble fiber can help promote bowel health and regularity. It also supports insulin sensitivity, and, like soluble fiber, may help reduce your risk for diabetes.

Dietary fiber can do a lot to support gut health, which researchers are increasingly learning plays a role in many health issues throughout your body. The right amount of overall dietary fiber can:

  • control body weight
  • control and possibly prevent hypertension
  • help balance cholesterol levels in the blood
  • regulate bowel movements and prevent hemorrhoids
  • regulate blood sugar
  • regulate your body’s satiation signals, which let you know when you’re full
  • lower risk of colon cancer
  • lower risk of breast cancer
  • lower risk of diabetes
  • require more chewing, which slows down your meals and aids digestion

What are some guidelines to increasing dietary fiber?

This guide provides basic information to help you increase fiber in your diet. Fiber is an important dietary substance to your health. Most fiber-containing foods are also good sources of vitamins, minerals, and antioxidants, which offer many health benefits. A registered dietitian can provide in-depth nutrition education to help you develop a personal action plan.

Risks of taking too much fiber

Too much fiber can cause gas, pain, and abdominal bloating. Talk with your doctor if you experience these side effects. It’s most likely that you’re consuming less fiber than you need, however, not more.

If you want to increase your fiber intake, it’s important to increase your servings slowly over time. In order to see all of the benefits of eating fiber, you also need to make sure that you’re drinking enough water every day.

Summary If you consume too much fiber, you may experience gas, pain, and bloating. Drinking plenty of water will help you see the benefits of eating fiber. read more

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