Fiber doesn’t often take center stage in nutrition conversations, but it’s a secret stealth hero that keeps your body running smoothly. Fiber appears in plant foods such as fruits, vegetables, whole grains, and legumes. It’s a carb, but not one that can be digested by the body. Rather, it passes through the body and has a multitude of health benefits along the way.
If you have diabetes or prediabetes, fiber is more than a nice-to-have—it’s super important. Because your body can’t digest fiber, it won’t make your blood sugar go up like it does with other carbs. That makes it a wonderful way to help keep your blood sugar under control. Fiber can also help you lose weight by keeping you fuller longer, which can help prevent overeating.
But fiber does more than that. It’s also a pal to your heart. Fiber prevents some of the fats and cholesterol from being absorbed, which can reduce your triglycerides and cholesterol and decrease your risk of heart disease. And don’t even get started on your digestion—fiber works as a natural cleaner for your digestive tract, removing trash and decreasing your risk of colon cancer.
The Two Fiber Types: Soluble and Insoluble
Fiber exists in two basic forms: soluble and insoluble, and each has critical functions for your well-being. Soluble fiber is dissolved in water and forms a gel-like material in your digestive tract. This fiber type helps control bowel movements, reduces LDL cholesterol, and maintains blood sugar stability. Soluble fiber can be found in oatmeal, apples, bananas, and beans.
Insoluble fiber doesn’t absorb water. Rather, it makes your stool bulkier and easier for your digestive tract to pass. It’s like Mother Nature’s own intestinal expellant. Leafy greens, nuts, and the peels of fruits and vegetables are all good sources of insoluble fiber.
Most foods contain both types of fiber. Consider an apple, for instance: the flesh contains soluble fiber, whereas the skin contains insoluble fiber. The combination makes apples an excellent option for overall digestion.
Fiber and Constipation: Nature’s Relief
If you’ve ever had constipation, you understand how unpleasant it is. Fiber is usually the go-to. Insoluble fiber bulked up and moves food through your system, and soluble fiber softens the stool to facilitate passing. Prunes and prune juice are particularly useful because they contain fiber in addition to sorbitol, a naturally occurring sugar alcohol that moves things along.
But fiber is only half the story. Adequate water intake is equally crucial since fiber relies on water to work. Without sufficient fluids, fiber will have a negative effect by worsening constipation and producing bloating and discomfort.
More Than Just Digestion: Fiber’s Bigger Role
Fiber’s benefits don’t stop at supporting your digestive system. It has been shown to aid in weight control, decrease inflammation, and reduce the risk of certain cancers, such as colon cancer. It even maintains a healthy gut by providing nutrition to the good bacteria that inhabit your digestive system.
If you’re looking to increase fiber intake, small steps can add up quickly. Experiment with replacing white bread with whole-grain, selecting brown rice instead of white, or sprinkling a handful of nuts onto your snack. Even adding a tablespoon of oats to your morning smoothie will help.
A Little Caution
While fiber is great, it’s best to increase how much you eat slowly. Going from very little fiber to a lot overnight can cause gas, cramps, and bloating. Give your body time to adjust by adding fiber-rich foods gradually.
You can also find fiber content on Nutrition Facts labels. Products with 20% or more of the daily value for fiber per serving are high in fiber, and those with 5% or less are low.
Adding more fiber to your diet doesn’t have to be complicated. With a little bit of planning and some savvy substitutions, you can take advantage of all the wonderful health benefits fiber has to offer.