What Is Dietary Fiber?

Dietary fiber is a complex carbohydrate that the body cannot digest.

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On this page:

1. What's the difference between soluble and insoluble fiber?
2. What are the benefits of fiber?
3. Sources
4. Tips for Getting Enough Fiber
5. Summary

Dietary fiber is commonly found in vegetables, fruits, whole grains, and legumes, and is sometimes called coarse or loose fiber.

It is an essential nutrient and does not cause a sharp spike in blood sugar levels.

There are two main types of dietary fiber:

• Soluble

• Insoluble

The body processes these types in different ways, and each has different health benefits.

What's the difference between soluble and insoluble fiber?

Soluble fiber dissolves(1) in water and digestive fluids upon entering the stomach and intestines. It turns into a gel-like substance that is fermented by bacteria in the large intestine.

Insoluble fiber, on the other hand, does not dissolve in water or digestive fluids and remains relatively stable as it passes through the digestive tract.

What are the benefits of fiber?

The health benefits of dietary fiber are plentiful. Both soluble and insoluble fiber can help:

• Feel fuller or satiated longer after meals: Soluble fiber slows the rate at which food is digested, meaning most people feel fuller longer after high-fiber meals.

• Help reduce the risk of disease: Because of the many health benefits of fiber, a high-fiber diet is associated with a reduced risk(2)of many diseases, including obesity, cardiovascular disease, diabetes, metabolic syndrome and cancer.

Soluble Fiber

Soluble fiber slows digestion and can help:

• Reduce fat absorption: Acting as a thick, dispersible gel, soluble fiber blocks fat that would otherwise be digested and absorbed.

• Lower cholesterol: Soluble fiber prevents some dietary cholesterol from being broken down and absorbed. Over time, soluble fiber can help lower cholesterol levels, or the amount of free cholesterol in the blood.

• Stabilize blood sugar levels: Soluble fiber slows the rate at which other nutrients, including carbohydrates, are digested, reducing the likelihood of blood sugar spikes.

• Reducing the risk of cardiovascular disease: By lowering cholesterol levels, stabilizing blood sugar, and reducing fat absorption, regular soluble fiber intake may reduce the risk of heart disease and circulatory diseases.

• Feeding healthy gut bacteria: Some foods rich in soluble fiber feed gut bacteria because they are fermentable in the colon, thus helping bacteria grow longer.

Insoluble fiber

Insoluble fiber aids digestion and adds fiber to stool. This may help by:

• Preventing constipation: Insoluble fiber draws fluid into the intestine and binds to other digestive byproducts ready to form in stool. Its presence speeds up the movement and processing of waste, helping prevent digestive blockages, constipation, or decreased bowel movements.

• Reducing the risk of diverticulosis: By preventing constipation and intestinal blockages, insoluble fiber helps reduce the risk(3) of small folds and hemorrhoids forming in the colon. It may also reduce the risk of colorectal cancer.

The many benefits of fiber include its role in all body systems, especially the digestive system and its appendages.

What are the sources of fiber?

In most countries, more than(4) 90% of women and 97% of men do not get the recommended daily amount of fiber.

Eating fruits, vegetables, and whole grains can help increase your fiber intake.

Common foods that are good sources of fiber include:

• Potatoes and parsnips

• Beans and legumes such as lentils and soybeans

• Okra

• Apples

• Artichokes

• Spinach

• Oranges, which are rich in vitamin C and fiber

• Pears

• Raspberries and blueberries

• Bananas

• Wheat

• Pumpkin and chia seeds

Soluble fiber is most common in beans, peas, oats, barley, apples, and citrus fruits.

Good sources of insoluble fiber are beans, wheat products, nuts, green beans, potatoes, and cauliflower.

While many fiber supplements exist, most do not contain the additional vitamins and minerals, including B vitamins, magnesium, iron, calcium, and potassium, antioxidants, found in high-fiber foods.

Tips for Getting Enough Fiber

There are a few rules to keep in mind when shopping or preparing healthy meals.

Some good tips for increasing your fiber intake include:

• Choosing naturally high-fiber foods over supplements

• Opting for whole-grain products

• Eating fruits and vegetables with their skins whenever possible

• Choosing whole fruits and vegetables over juices, avocado

• Opting for unrefined grain products and including them in your diet

• Adding beans, peas, lentils, and sesame seeds to soups and salads and instead of meat

• Eat unsalted nuts, seeds, or dried fruits as snacks or sprinkle them over cereal, yogurt, or salads

Start your day with whole-grain breakfast options, especially bran or ready-to-eat oatmeal.

Summary

Dietary fiber has numerous health benefits, making it an essential part of a balanced diet. Dietary fiber either dissolves in water and digestive fluids or remains solid throughout the digestive process. 

Both are essential for digestive health and overall body health. We must pay attention to our natural diet.