Fiber (Soluble & Insoluble)
(Complex Carbohydrate Polymers)
Dietary fiber consists of plant-based carbohydrates that cannot be digested by human enzymes. It includes soluble fiber (dissolves in water) and insoluble fiber (doesn't dissolve), both providing unique health benefits for digestive health, heart health, and blood sugar control.
Primary Functions
Health Benefits
Digestive Health
Strong EvidencePromotes regular bowel movements and prevents constipation
Heart Health
Strong EvidenceSoluble fiber helps lower cholesterol and reduces heart disease risk
Blood Sugar Control
Strong EvidenceSlows sugar absorption, helping maintain stable blood glucose levels
Weight Management
Strong EvidenceIncreases satiety and helps with appetite control and weight maintenance
Gut Health
Strong EvidenceFeeds beneficial gut bacteria, supporting overall digestive and immune health
Deficiency Symptoms
Latest Research
Most Americans consume only half the recommended amount of fiber
Different types of fiber provide different health benefits
High-fiber diets are associated with lower rates of colon cancer
Soluble fiber is particularly effective for lowering cholesterol
Practical Tips
Start your day with high-fiber oatmeal or whole grain cereal
Snack on fruits with edible skins like apples and pears
Replace white bread and pasta with whole grain versions
Add beans or lentils to soups, salads, and main dishes
Include a variety of vegetables in every meal