Why is Fiber So Important? Soluble vs Insoluble – Let’s cut out the confusion!

Fiber is crucial for good health, playing a key role in maintaining a healthy digestive system, aiding in weight management, and preventing various diseases. But what is fiber and what is soluble vs Insoluble? And why does nutrition have to be so confusing!

I get it. But as you read this PLEASE keep this in mind:

If you are just starting out & have over 15 lbs of body fat to lose, focusing on eating better than you did last week is a GREAT THING.

You might not be at a place where these details matter for weight loss.

For health.. that’s another thing. Everyone can always learn more about health.

Just don’t let this overwhelm you into inaction.

Just eat your vegetables!

When you want to get deeper into the weeds…keep reading. ????

Fiber! Friend or Foe?

What is Fiber?

Fiber is a type of carbohydrate that the body can’t digest. But that is ok because it helps regulate the body’s sugar use, keeping hunger and blood sugar in check.

What is soluble vs insoluble fiber and why does it matter?

• Soluble Fiber: Dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber foods include oats, peas, beans, apples, and citrus fruits (NIH source).
• Insoluble Fiber: Does not dissolve in water. Insoluble fiber attracts water into your stool, making it softer and easier to pass with less strain on your bowel. Foods rich in insoluble fiber include whole wheat flour, wheat bran, nuts, and vegetables. (NIH source). It promotes bowel health and regularity. It also supports insulin sensitivity, and, like soluble fiber, may help reduce your risk for diabetes.

Foods that contain both types of fiber:

• Oats – Predominantly soluble but contain some insoluble fiber.
• Beans – Majorly soluble fiber, with significant amounts of insoluble fiber too.
• Peas – Rich in both soluble and insoluble fiber, with a slightly higher proportion of soluble fiber.

List of Predominantly Soluble Fiber Foods:

• Fruits: Oranges, apples, mangoes, figs (dried), and grapefruits.
• Vegetables: Artichokes, sweet potatoes, asparagus, and Brussels sprouts.

List of Predominantly Insoluble Fiber Foods

• Fruits: Avocado (small amounts of soluble), kiwi, and the skins of fruits.
• Vegetables: Cauliflower, green beans, and potatoes.

These lists are compiled based on fiber content information from resources like the Mayo Clinic and other health organizations.

Health Benefits of Fiber:

1. Digestive Health: Fiber promotes regular bowel movements and prevents constipation (NIH source).
2. Weight Management: High-fiber foods are more filling than low-fiber foods, which can help control appetite and contribute to weight management (NIH source).
3. Chronic Disease Prevention: Adequate dietary fiber has been linked to a lower risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases (NIH source).

Fiber is a vital component of a healthy diet. Emphasizing both soluble and insoluble fiber can lead to numerous health benefits, including improved digestion, weight management, and reduced risk of chronic diseases.

Be careful of TOO MUCH fiber, too quickly

It’s recommended to increase fiber intake gradually. This allows the natural bacteria in your digestive system to adjust, reducing discomfort. Additionally, it’s important to drink plenty of water. Fiber works best when it absorbs water, making stools softer and easier to pass.

1. Bloating and Gas: Fiber, particularly soluble fiber, ferments in the colon, producing gas as a byproduct. A sudden increase in fiber can lead to excessive gas, resulting in discomfort and bloating.
2. Constipation or Diarrhea: While fiber is typically recommended to alleviate constipation, adding too much too quickly can have the opposite effect, causing constipation by creating bulk that the digestive tract is not prepared to move efficiently. On the other hand, too much fiber can also lead to diarrhea as the gastrointestinal system struggles to cope with the sudden increase.
3. Abdominal Pain: The combination of bloating, gas, and changes in bowel movements can lead to cramping and abdominal pain.

To minimize these issues, gradually increase your fiber. You know, small steps vs big change. (My normal mantra!). And better yet, talk to your doctor to get advice based on your medical diagnosis or history.

Ready to get started with us on your health and fitness journey? Having a coach can take away the confusion and SPEED up your results! Why? Accountability! Knowledge is power but it’s more powerful when we take steps to move forward.

Click here to book a 10 minute phone call with Coach Jennifer to get started!