Fiber for Life
Virtually every health journey can be well supported by ensuring adequate intake of healthy fats, protein and fiber. Today, I want to focus on fiber. What is it, what is it good for and where can you find it?
To start, there are two different types of fiber, soluble and insoluble.
Soluble Fiber
Soluble fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is fermented by the beneficial bacteria in the gut, which can help improve gut health and function.
Common Sources of Soluble Fiber
Oats: Found in oatmeal and oat bran, oats are a rich source of beta-glucan, a type of soluble fiber.
Legumes: Beans, lentils, and peas are excellent sources.
Fruits: Whole fruit, not dried or juiced: apples, oranges, and pears contain pectin, a soluble fiber.
Vegetables: Carrots, broccoli, and Brussels sprouts.
Psyllium: Found in fiber supplements and certain cereals.
Health Benefits of Soluble Fiber
- Part of a heart healthy diet:
Cholesterol Management: Soluble fiber can help reduce the absorption of cholesterol into the bloodstream.
Blood Sugar Control: Soluble fiber helps to stabilize blood sugar levels by slowing down the absorption of glucose. Stable blood sugar levels can reduce insulin spikes, which are associated with increased androgen production and increased likelihood of developing Diabetes Mellitus type 2.
Digestive Health: Soluble fiber is fermented by gut bacteria into short-chain fatty acids (SCFAs), which promote gut health. A healthy gut can help in maintaining hormonal balance. Poor gut health is often linked to inflammation and hormonal imbalances, both of which can contribute to acne.
Insoluble Fiber
Insoluble fiber does not dissolve in water. It adds bulk to the stool and helps food pass more quickly through the stomach and intestines, which can aid in preventing constipation and promoting regular bowel movements.
Common Sources of Insoluble Fiber:
Whole Grains: Whole wheat flour, wheat bran, brown rice, quinoa.
Nuts and Seeds: Almonds, flaxseeds, and sunflower seeds.
Vegetables: Green beans, cauliflower, zucchini, and potatoes (especially with skin).
Fruit Skins: Skins of fruits like apples, pears, and grapes.
Legumes: Many legumes, such as beans and lentils, also provide insoluble fiber.
Health Benefits of Insoluble Fiber
- Can be a part of Healthy Weight loss strategies: including GLP-1 plans
Weight Management: Promotes a feeling of fullness, which can help with weight control.
Digestive Health: Helps prevent constipation by adding bulk to the stool and speeding up the passage of waste through the digestive system.
Colon Health: Regular consumption can help reduce the risk of developing hemorrhoids and diverticular disease.
Aids in Elimination of Toxins (like excess hormones): Insoluble fiber helps to bulk up stool and promote regular bowel movements, which is essential for the elimination of waste and toxins from the body. Efficient elimination can help prevent toxins from being reabsorbed into the bloodstream and affecting hormonal balance.
Balanced Fiber Intake
A balanced diet should include both types of fiber. Soluble fiber helps regulate blood sugar and cholesterol levels, while insoluble fiber promotes digestive health and regularity. Incorporating a variety of fiber-rich foods ensures you get the benefits of both types. The recommended daily intake of fiber is about 25 grams for women and 38 grams for men, though individual needs may vary based on age and health conditions. It is extremely common for people to fall short of these suggested minimum daily amounts of fiber if they are not paying attention! Pay attention to your fiber intake and adjust it if necessary. Look for recipes that are high in fiber.
Dr. Roz Donovan is a graduate of National University of Natural Medicine, with a doctorate in Naturopathic Medicine. Throughout her doctoral studies, Dr. Donovan received hands-on training from herbalists and a botanist, while also interning in mental health, environmental medicine, pediatrics and general medicine. Her advanced training mentorships focused on traumatic brain injury, mental health disorders and gastrointestinal health.
Dr. Donovan’s blog posts are for educational purposes only and are not intended as medical advice. Please consult with your health care practitioner for personalized guidance.
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