Why Do I Need Fiber?

Fiber is an important part of any healthy diet. Unfortunately, most people do not understand the difference between soluble and insoluble fiber and the fact that both sources are important. Both soluble and insoluble sources of fiber are not digested by the body, but each type of fiber is handled differently. A varied, healthy diet is the best way to obtain fiber, although supplements can be used to help meet the daily requirement.

Soluble fiber

Soluble fiber mixes with liquid in the body and forms a gel. During this process, the soluble fiber has the ability to bind with fatty acids and help lower total cholesterol, even LDL cholesterol (bad cholesterol), which in turn can help reduce complications of heart disease. Soluble fiber can also help people with diabetes regulate their blood sugar because it prolongs the emptying of the stomach, which allows sugar to be released slower - this in turn causes the sugar to be absorbed more slowly by the body.

Food sources of soluble fiber include oats, dried beans, nuts, barley, flax seed, fruits such as oranges and apples, vegetables such as carrots, and psyllium husk. The fiber supplement Metamucil is made from psyllium husk. Metamucil is recognized by the FDA to treat occasional constipation and help lower cholesterol.

Insoluble fiber

Insoluble fiber cannot mix with anything in the body and passes through the body and the digestive tract intact. This being said, insoluble fiber has the ability to move things through the digestive tract and helps relieve constipation by promoting regular bowel movements. Keeping the bulk of things running through the digestive tract allows insoluble fiber to help balance the pH level (acidity) in the body, which can help to prevent cancers such as colon cancer.

Food sources of insoluble fiber include vegetables such as green beans and dark green leafy vegetables, fruit skins and skins of root vegetables, whole wheat, seeds, and nuts.

Note that many whole foods contain both soluble and insoluble fiber. A prime example of this is an apple. The flesh of the apple is soluble fiber, while the skin is insoluble. So, one apple gives someone a dose of both sources of fiber and is a great choice in a healthy diet.

How much fiber should be consumed daily? The recommended fiber intake is 25 grams per day. If a person is eating the Standard American Diet (SAD) of fast food and processed food, then this is a hard number to obtain. Whole foods need to be consumed in order to get the adequate amount of fiber in the diet. Eating enough fiber is important to the body, and it should be a combination of both soluble and insoluble fiber.

Sources:

Tsang, Gloria. "Fiber 101: Soluble Fiber vs Insoluble Fiber". November 2005. http://www.healthcastle.com/fiber-solubleinsoluble.shtml July 2010.