health Matters
The surprising benefits of adding fiber to your diet
by Dr. Thomas K. Lo, Advanced Chiropractic & Nutritional Healing CenterInsoluble fiber and soluble fiber foods each have unique benefits.
The Dietary Guidelines for Americans states that adults should aim to get about 14 grams of total fiber—for every 1,000 calories they eat—each day. Unfortunately, it’s estimated that the average American consumes only about half of the recommended amount of dietary fiber on most days. Instead, Americans are choosing to eat processed foods and refined grains and skipping the vegetables, fruits, legumes, nuts, and seeds.
Difference Between Insoluble and Soluble Fiber
Fiber is defined as dietary material containing substances such as cellulose, lignin, and pectin that are resistant to the action of digestive enzymes. It is the substance found in plant foods that is not metabolized in the stomach and intestines but rather passes through the gastrointestinal tract and makes up a part of our bowel movements.
There are two main types of dietary fiber.
Insoluble fiber does not dissolve in water and is left intact and undigested. It can help speed up the passage of food through the stomach and intestines. It also adds bulk to the stool and can help relieve constipation, and even helps protect against serious problems like colorectal cancer.
Soluble fiber helps you slow down digestion and control cholesterol and blood sugar levels.
Health Benefits of Fiber
Fiber Helps Prevent and Treat Constipation
One of insoluble fiber’s main jobs is to provide bulk in the intestines and form stool, which leads to regular bowel movements and constipation relief. Insoluble fiber does not dissolve in water like soluble fiber does, so it helps move material through the colon by increasing the bulk of stools.
Fiber Slows Down Absorption of Carbohydrates and Sugar
While fiber is found in carbohydrate foods, it doesn’t raise blood sugar levels. In fact, it helps slow down absorption of sugar from carbs, which is beneficial for stabilizing blood sugar.
A diet high in both types of fiber has other metabolic and health benefits too, such as protecting against obesity, cardiovascular disease, diabetes and metabolic syndrome.
Fiber Can Help With Appetite Control and Weight Management
Insoluble fiber found in high-fiber foods can help make you feel full and keep you satisfied between meals. Insoluble fiber is also not technically a source of calories since it’s undigested and remains intact once eaten.
Fiber May Help Prevent GI Issues Like Diverticulosis and Hemorrhoids
Insoluble fiber helps speed up the movement and processing of waste in the digestive system, which is why it’s useful for producing regular bowel movements. It may also help prevent gastrointestinal blockages and straining that accompany constipation, which can lead to problems like hemorrhoids.
Additionally, insoluble fiber helps absorb and sweep out byproducts and carcinogens from the gut, lowering the chances of developing problems like SIBO, diverticulosis, etc.
Fiber May Help Lower Risk for Developing Colorectal Cancer
Studies have found that a higher total dietary fiber intake is associated with a significantly reduced risk of developing colorectal cancer. One food group that is high in insoluble fiber is whole pieces of fruit. It has been shown to be especially protective against colon cancer formation.
Researchers believe that increased fiber intake may have cancer-fighting effects because it leads to a reduction in fecal carcinogens, reduced transit time and bacterial fermentation of fiber into short-chain fatty acids that have anticarcinogenic properties.
Insoluble Fiber vs. Soluble Fiber
Many foods contain both soluble and insoluble fiber, and both types of fiber are important parts of a healthy diet, since both have been shown to help with appetite control, weight management, digestion, bowel movements, cholesterol balance, and so on.
The job of soluble fiber is to create a gel in the digestive system. It helps to bind fatty acids, which are beneficial for maintaining healthy cholesterol levels and heart health.
Soluble fiber also prolongs stomach emptying, which improves absorption of nutrients, provides satiety after eating, and controls hunger. This type of fiber can also regulate blood sugar levels, helping prevent spikes in blood sugar and risk for problems like insulin resistance or diabetes.
Soluble fiber is found in foods like beans, legumes, oats, barley, berries, and some vegetables—many of which also provide insoluble fiber.
Insoluble fiber is usually better for preventing constipation, although both types of fiber can be helpful for staying regular and free from digestive issues.
Insoluble fiber won’t ferment in the gut, but soluble fiber does ferment in
the stomach, which can lead to some bloating and gas.
Soluble fiber is digested by bacteria in the large intestine, which wind up releasing gas that sometimes causes lots of flatulence when following a high-fiber diet.
On the other hand, insoluble fiber remains intact while traveling through the GI tract and tends to produce less gas.
This is why a very high-fiber diet may sometimes make IBS symptoms worse, although it depends on the person. Because each person reacts to various fiber-containing foods differently, it’s important to increase these foods in the diet gradually and to drink plenty of water.
The following are foods you may want to add to your diet that contain soluble and insoluble fiber.
Soluble fiber is found in foods such as oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.
Insoluble fiber is found in bananas, brown rice, dark green leafy vegetables, wheat germ, oat bran beans and legumes, berries, whole grains, turnips, green peas, okra, radishes, rutabaga coconut, flaxseed, avocado, sunflower seeds potatoes and sweet potatoes, dried fruit, walnuts, passion fruit, and apples and pears with the skin on.
How Much Fiber Do I Need?
The recommended intake for total fiber (soluble and insoluble combined) for adults 50 years and younger is 38 grams per day for men and 25 grams per day for women.
Adults over 50 may struggle with indigestion if they consume too much fiber, so around 30 grams for men and 20 for women per day are recommended, although eating more is not a bad if it doesn’t cause any issues.
Food labels usually show the total grams of fiber combined per serving. This can make it difficult to know exactly how much of each type of fiber you’re consuming; however, the real goal should be to eat a variety of high-fiber foods.
While it’s ideal to get fiber from whole foods, fiber supplements are an option for people who can benefit from getting even more insoluble fiber to help prevent constipation.
In supplement form, fiber is extracted from natural sources, such as psyllium husk, konjac root, and gum Arabic, in order to form a concentrated dose.
Each fiber product has a different strength, so always follow directions carefully, starting with a lower dose and increasing if needed, while also drinking plenty of water.
If you’re experiencing diarrhea, keep in mind that you are better off with a soluble fiber supplement than one that contains insoluble fiber.
Risks and Side Effects
If you’re prone to diarrhea or loose stools, perhaps because you suffer from inflammatory bowel disease or IBS, then eating lots of insoluble fiber may potentially cause you discomfort and worsen symptoms.
Use caution when increasing insoluble fiber intake if you have celiac disease or are gluten intolerant.
If you change your diet to include more foods high in insoluble fiber and then notice loose stools or other GI issues, it’s a good idea to cut back on the amount of fiber you’re consuming.
You always want to be sure to drink plenty of water when eating a high-fiber diet, since water helps fiber do its job properly.
If you are struggling with health issues, call the Advanced Chiropractic & Nutritional Healing Center at 240-651-1650 for a free consultation. Dr. Lo uses Nutritional Response Testing® to analyze the body to determine the underlying causes of ill or non-optimum health. The office is located at 7310 Grove Road #107, Frederick, MD. Check the website at www.doctorlo.com.
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