People with irritable bowel syndrome may be sensitive to these fibers that can cause bloating or stomach upset. May help to bulk stool with a laxative effect, normalize blood glucose, and act as a prebiotic.
Inulin, oligofructose, oligosaccharides, fructooligosaccharides – Soluble fermentable fibers found in onions, chicory root, asparagus, and Jerusalem artichokes.May help to normalize blood sugar and cholesterol levels. It is metabolized and fermented in the small intestine. Has a viscous gel texture and is often added to foods as a thickener. Guar gum – Soluble fermentable fiber isolated from seeds.May help to normalize blood glucose and cholesterol levels. Can add bulk to stool but does not have a laxative effect. Beta-glucans – Soluble highly fermentable fiber found in oats and barley that is metabolized and fermented in the small intestine.Lignins – Insoluble fiber found in wheat and corn bran, nuts, flaxseeds, vegetables, and unripe bananas that triggers mucus secretion in the colon and adds bulk to stools.It absorbs water and adds bulk to stool, which can have a laxative effect. Cellulose, hemicellulose – Insoluble fiber found in cereal grains and the cell walls of many fruits and vegetables.Some types of fiber fall into both categories, such as oligosaccharides and resistant starches that may be naturally occurring or synthetically made. The National Academy of Medicine defines fiber as: 1) dietary fibers (nondigestible carbohydrates and lignans) that occur naturally in plants, and 2) functional fibers that are extracted from plants or synthetically made and are nondigestible with a beneficial health effect in humans. In addition, there are many subtypes of soluble and insoluble fibers, some of which occur naturally in plant foods and others that are synthetically made. These properties offer health benefits such as slowing down digestion, delaying blood sugar rises after meals, promoting healthy colonies of bacteria, or having a laxative effect. Fibers that are not broken down by bacteria, called nonfermentable, travel intact to the colon and can add bulk and weight to stool so it is easier to pass.
It can be viscous with a gel-like quality, or fermentable because it acts as food for gut bacteria that break down and ferment it. Under the umbrella terms of insoluble and soluble fibers, you may see fiber described in other ways. Foods with insoluble fibers include whole wheat products (especially wheat bran), quinoa, brown rice, legumes, leafy greens like kale, almonds, walnuts, seeds, and fruits with edible skins like pears and apples. Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with soluble fiber include oatmeal, chia seeds, nuts, beans, lentils, apples, and blueberries. Soluble fiber, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. Types of Fiberįiber comes in two varieties, both beneficial to health: Great sources are whole grains, whole fruits and vegetables, legumes, and nuts. Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.Ĭhildren and adults need at least 25 to 35 grams of fiber per day for good health, but most Americans get only about 15 grams a day. Though most carbohydrates are broken down into sugar molecules called glucose, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested. Fiber is a type of carbohydrate that the body can’t digest.