Soluble vs. Insoluble Fiber: How to Know What’s Right for You if You Have IBS

Fiber may help relieve some of the problems caused by irritable bowel syndrome (IBS), but the type of fiber you eat needs to be tied to your specific symptoms.

By Krisha McCoyMedically Reviewed by Kareem Sassi, MD

Reviewed: June 4, 2020

Medically Reviewed

Soluble fiber can be found in various fruits and vegetables.Richard Drury/Getty Images

Fiber is an important part of your daily diet. That’s especially true for people living with irritable bowel syndrome (IBS), a gastrointestinal condition marked by stomach cramps, diarrhea, and constipation. Because the body reacts differently to soluble and insoluble fiber, each type can help or hurt, depending on the IBS symptoms you’re experiencing at any given time.

The Differences Between Soluble and Insoluble Fiber

Experts liken fiber to an on-off switch as far as IBS is concerned. Soluble fiber slows things down in the digestive tract, helping with diarrhea, while insoluble fiber can speed things up, alleviating constipation.

“Soluble fiber is hydrophilic so people can think of soluble fiber as being a magnet to water,” says Melissa Majumdar, RD, a senior bariatric dietitian for the Brigham and Women’s Center for Metabolic and Bariatric Surgery in Boston.

By attracting water, soluble fiber removes excess fluid, which is how it helps decrease diarrhea. Majumdar recommends that her patients with IBS who are dealing with diarrhea increase their intake of these soluble fiber-rich fruits and vegetables:

• Apples
• Oranges
• Pears
• Strawberries
• Blueberries
• Peas
• Avocados
• Sweet potatoes
• Carrots
• Turnips

Oats, beans, bran, and barley are also good sources of soluble fiber.

RELATED: 7 Reasons to Eat Oatmeal Every Day

Insoluble fiber, on the other hand, does not dissolve in water, so it stays intact as it moves through your digestive system. “This is something that can be helpful for constipation because it adds bulk to the stool and can get things moving, almost like a laxative effect,” says Majumdar, who is also a spokesperson for the Academy of Nutrition and Dietetics.

She advises her patients suffering from constipation to focus on adding more vegetables like these to their diets:

• Zucchini
• Broccoli
• Cabbage
• Leafy greens
• Cauliflower
• Blackberries

RELATED: A Detailed Guide to the Cabbage Soup Diet

Other foods rich in insoluble fiber include flaxseed, chia seeds, whole grains, bran, brown rice, cereals, and rolled oats.

Fiber supplements can also help you increase your intake, but Majumdar says that people should turn to this only if they can’t get enough fiber in their diets.

“Some of my patients are limited in their diets and can’t get enough fiber to meet what their body needs, so I would go to a supplement in those cases,” she says.

A meta-analysis published in September 2014 in The American Journal of Gastroenterology evaluated the use of dietary fiber supplementation in 14 randomized, controlled clinical trials involving 906 people living with IBS. The authors concluded that fiber supplementation — especially with psyllium, a soluble fiber — was effective in improving symptoms of IBS when compared with a placebo.

According to a review published in September 2017 in the International Journal of Molecular Medicine, dietary fiber supplementation appears to be safe, although if introduced to the body too rapidly, it can lead to unwanted side effects like abdominal bloating.

Still, Majumdar cautions that supplements are considered functional fiber, which means they may not be as beneficial as a whole food. Foods that have labels touting “added fiber” are also forms of functional fiber and should be met with some skepticism.

“Though not harmful, we don’t know that those are beneficial necessarily because they don’t have the same nutrients and biochemicals that a whole food would have,” she says.

Next up video playing in 10 seconds

One-Pan Baked Oatmeal

One-Pan Baked Oatmeal is one of the most delicious social media food trends to date — and it’s super easy to make! This oatmeal technique was made viral by the likes of @feelgoodfoodie and @smartgusto — and you’ll be so glad it found its way into your life.

contains  Dairy, Tree Nuts

4.1 out of 347 reviews

PREP TIME

5 min

COOK TIME

25 min

TOTAL TIME

30 min

Ingredients

Cooking or baking spray

2 ripe bananas

2 cups rolled oats

2 cups milk (of your choosing)

2 tbsp chia seeds

2 cups fresh berries (frozen would work, too!)

1 cup walnuts, roughly chopped

1 lemon, zested

Maple syrup, to taste

Directions

1

For step-by-step directions to make this recipe, visit The Feedfeed.

Nutrition Facts

Amount per serving

calories

455

total fat

19g

saturated fat

1. 9g

protein

13g

carbohydrates

64g

fiber

8.9g

sugar

24.2g

added sugar

11.1g

sodium

40mg

TAGS:

Dairy, Tree Nuts, Mediterranean, Gluten-free, Heart-Healthy, Vegetarian, Low-Sodium, High-Fiber, Family-Friendly, Breakfast

Increasing Your Fiber Intake for IBS Symptom Relief

While dietary fiber can improve the function of your digestive system, increasing your intake all at once can leave you feeling bloated and gassy when your body’s not used to high amounts.

If you want to increase your fiber intake to better control IBS symptoms, Majumdar recommends adding fiber one meal at a time, then waiting a few days to a week to see how the body reacts. If all is well, you can continue adding more fiber to your diet.

“The first thing I would do is break down each meal and see where there are places to add fruits and vegetables,” she says.

For example, instead of eating a pastry for breakfast, try Greek yogurt with fruit, nuts, and flaxseed instead. For lunch and dinner, try adding salads, sides of fruits and vegetables, and whole grains like brown rice, quinoa, and farro.

A good rule of thumb is to fill up half your plate with fruits and vegetables, Majumdar says. Also, replace refined grains with whole grains. Instead of white bread, refined cereals, and white rice, choose whole-grain breads, bran muffins, oatmeal, whole-grain cereals, and brown rice.

Remember to make these changes gradually for an easier transition.

And don’t forget to drink plenty of water. “Fiber can’t do its job without water. It can cause more GI distress if it’s not married with fluid,” Majumdar says.

Finally, Majumdar notes that fiber isn’t the only factor in IBS symptoms. She recommends talking to your doctor about your diet and trying elimination diets for periods of time to identify which foods are triggering your symptoms.

Additional reporting by Ashley Welch

By subscribing you agree to the Terms of Use and Privacy Policy.

The Latest in IBS

What Is the Difference Between IBS and IBD?

Trying to solve stomach pain may lead to different illnesses with similar symptoms, causing confusion. Here is what to look for and talk about with your…

By Zachary SmithJune 14, 2023

Everyday Tips for Living With IBS

Some people successfully control IBS with changes to diet, but other self-care practices like stress reduction and exercise can help treat the condition…

By Ashley WelchJune 12, 2023

Diarrhea and IBS: How to Ease Symptoms

Dietary changes, medications, and stress relief may help diarrhea caused by irritable bowel syndrome. Learn about IBS treatment at EverydayHealth.com….

By Ashley WelchApril 23, 2023

Can Cognitive Behavioral Therapy Alleviate IBS Symptoms?

Can cognitive behavioral therapy (CBT) alleviate irritable bowel syndrome (IBS) symptoms? CBT can improve how the body handles stress, which may reduce. ..

By Linda ThrasybuleApril 3, 2023

IBS and SIBO: Is There a Connection?

Researchers believe irritable bowel syndrome and small intestinal bacterial overgrowth have some overlap. Learn more about both conditions.

By Ashley WelchJanuary 18, 2023

Open-Label Placebo May Help Reduce IBS Pain in Kids

Kids with IBS or functional abdominal pain who took placebo — and were aware of it — experienced less pain than those taking medication, study finds.

By Don RaufJuly 26, 2022

IBS and Periods: What You Need to Know

Do your IBS symptoms get worse during your period? Experts say fluctuating hormones likely play a role. Here’s how to deal.

By Jane OkojiJuly 20, 2022

Fiber & Irritable Bowel Syndrome

August 2016 Issue

Fiber & Irritable Bowel Syndrome — Strategies
for Counseling Patients
By Judith C. Thalheimer, RD, LDN
Today’s Dietitian
Vol. 18 No. 8 P. 34

Fiber often triggers symptoms in IBS patients, but it’s also a commonly recommended treatment. Here’s how patients can eat a fiber-rich diet without worsening GI distress.

Between 25 and 45 million people in the United States suffer with irritable bowel syndrome (IBS).1 “IBS is a symptom-based condition defined by the presence of abdominal pain and altered bowel habits,” says William Chey, MD, a professor of gastroenterology at the University of Michigan. “Patients may have constipation, diarrhea, or both,” Chey says. The cause of this condition, which affects all age groups, is unknown, but symptoms may be a result of a disturbance in the way the gut, brain, and nervous system interact.1

“IBS is impacted by many factors,” says Torey Armul, MS, RDN, CSSD, a national spokesperson for the Academy of Nutrition and Dietetics, “including genetics, the gut microbiome, the immune system, gut-brain interaction, and diet. ” Diet doesn’t cause IBS, but eating may aggravate symptoms as the gut overresponds to the stimulus of food.1

There are no diagnostic tests for IBS, and there’s no universal treatment.1 While a variety of medications are available that target specific symptoms like diarrhea or constipation, dietary changes are a common way to approach managing this condition. “Treatment for IBS is very individualized,” says Emily Haller, RDN, who counsels IBS patients at the University of Michigan Health System’s division of gastroenterology. According to the International Foundation for Functional Gastrointestinal Disorders (IFFGD), there’s no generalized dietary advice for treating IBS. Methods such as food diaries and elimination diets typically are used to identify trigger foods, and it’s recommended that patients avoid known gas-producing foods and attempt to address diarrhea and constipation through diet.1 Since constipation is a very common symptom in IBS, increasing fiber intake seems like a reasonable dietary recommendation. The IFFGD reports that adding fiber may help improve bowel function, especially in IBS with constipation (IBS-C).1

What Kind of Fiber Is Best?
“Fiber tolerance in IBS is very variable,” Haller says. “We know fiber is essential for good health, but as with anything, too much of a good thing can be bad.”

While people have different food triggers, Armul says that fibrous foods are one of the most common. “Fiber can certainly be a trigger for some clients,” Armul says, “but it can also be a great help to others. It varies from person to person.” The trick is that not all fibers are created equal. Some fibers are soluble, some insoluble; some fibers are fermentable, some aren’t. Understanding the difference is key to helping IBS patients find a diet that eases their symptoms.

Soluble vs Insoluble
Soluble fibers are dispersible in water; insoluble fibers are not.2 A review of 17 randomized controlled trials of fiber supplements in IBS patients found that supplementation with insoluble fiber, such as corn or wheat bran, didn’t improve IBS symptoms, but supplementation with soluble fiber, such as psyllium, ispaghula, or calcium polycarbophil, significantly improved symptoms. 3 “Fiber creates bulk, but not all fibers are the same,” Chey says. “Insoluble fiber works for constipation by increasing biomass in the stool, and it may even create mechanical stimulation in the bowel, triggering motility. This can help ease constipation, but in people with underlying abnormalities in motor function and overly sensitive gut sensations characteristic of IBS, insoluble fiber can make symptoms worse.” But soluble fiber doesn’t have the same effect, Chey says. “Soluble fiber increases biomass, but not in the same purely mechanical way. It increases the water-holding capacity of the stool, softening it and making passage easier.” So, from a purely mechanical standpoint, insoluble fiber may be more likely to trigger IBS symptoms, while soluble fiber may actually bring some relief, particularly in IBS-C.

“[Several] different studies have shown that soluble fiber benefits constipation and overall symptoms in IBS patients,” Chey says.

Much of this research has looked at the fiber supplement psyllium. “This special kind of soluble fiber has a lot of good research around it,” Armul says. A three-month randomized, placebo-controlled trial of 275 patients with IBS found that supplementation with 10 g psyllium per day improved symptoms of abdominal pain or discomfort in the first two months of supplementation and also improved symptom severity after three months’ supplementation.4

However, getting enough soluble fiber without supplementation can be challenging. “Clients don’t typically understand the difference between the two types of fiber,” Armul says, “and most fibrous foods have both soluble and insoluble.” The soluble fibers (β-glucans, gums, mucilages, and some pectins and hemicelluloses) are commonly found in oats, barley, legumes, fruits (particularly berries), and seeds. The insoluble fiber cellulose is found in all plants, since cellulose is a component of plant cell walls.2 So while legumes and seeds, for example, are good sources of soluble fiber, they also top the list for insoluble cellulose (along with root vegetables, brans, and plants in the cabbage family). 1,2 Therefore, increasing dietary soluble fiber also may increase intake of insoluble fiber, which, although it helps with constipation, could mechanically trigger IBS symptoms. And there’s another concern with increasing soluble fiber intake: Soluble fibers are more readily fermented than insoluble fibers, and fermentation in the colon has emerged as a key trigger in IBS.

Fermentable vs Nonfermentable
“Fermentability is a big piece in the IBS puzzle,” Chey says. “When the bacteria in the colon break down fermentable fiber, they produce hydrogen, methane, and carbon dioxide. These gases cause luminal distention, stretching the intestines and colon. This can be uncomfortable for anyone, but particularly so for people with IBS whose bowels can be overly sensitive to a variety of stimuli such as food or stress.” But increased gassiness isn’t the only problem with fermentable fiber in IBS sufferers. “When the bacteria break down the fermentable fiber, they don’t just produce gas; they also create short-chain fatty acids. These acids lower the pH of the colonic environment,” Chey says. “The gut microbiome is highly influenced by pH, so that could play a role, but bile acids are also highly dependent on pH. Emerging research is showing that bile acids may play an important role in IBS. People with IBS with diarrhea have higher levels of primary bile acids in their colon, and people with IBS with constipation have lower levels. The presence of bile acids seems to affect how quickly or slowly things move through the colon.” Soluble fibers like pectins, β-glucans, and guar gum (found in oats, barley, and many fruits and vegetables) are readily fermented; insoluble cellulose, and the insoluble lignins from woody plants and seeds, are not.2

The fact that fermentation by gut microbiota is related to IBS symptoms has lead to the emergence of a diet low in fermentable foods as an IBS treatment. “The traditional approach to treating IBS was to recommend more frequent smaller meals, and less insoluble fiber, fat, caffeine, and gas-producing foods,” Armul says. “A newer approach is a diet low in FODMAPs.” FODMAP is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, all of which are short-chain carbohydrates fermented by gut bacteria. Numerous observational and randomized-controlled studies support the efficacy of the low-FODMAP diet in patients with IBS.5

Fiber on a Low-FODMAP Diet
Many fiber-rich foods must be omitted on a low-FODMAP diet, since fiber often is fermentable. “Getting enough fiber on a low-FODMAP diet can be hard because good fiber sources like whole-grain breads and most legumes are excluded,” Haller says. “If other low-FODMAP, high-fiber foods are not incorporated, we can see fiber intake plummet on this diet, which is not good.”

One key to incorporating fiber into a low-FODMAP diet is to control portion sizes. Smaller amounts of trigger foods may not elicit symptoms. “We use a bucket analogy,” Haller says. “The bucket represents a person’s unique capacity to tolerate FODMAPs. Since FODMAPs can have a gradual and cumulative effect, a person’s bucket can ‘fill up’ with high-FODMAP foods. If a person with FODMAP sensitivities exceeds their limit and ‘fills their bucket,’ they will experience symptoms. Sometimes just one type of FODMAP contributes to filling the bucket (just lactose, or just fructose, for example). Sometimes it’s a cumulative effect: too many short-chain fermentable carbohydrates from a variety of sources, and your bucket overflows.”

Fortunately, there are high-fiber foods that aren’t high in FODMAPs. “Quinoa is a high-fiber, low-FODMAP source,” Haller says. “So are oats. One-half cup of oatmeal or two tablespoons of oat bran per sitting are considered low FODMAP.” While beans and legumes are generally high FODMAP, Haller says that one-half cup of lentils and one-quarter cup of chickpeas may be tolerated. The galacto-oligosaccharides in these pulses are water soluble, so soaking and discarding the liquid before using is essential. 6 Haller recommends sticking to canned chickpeas and lentils and rinsing and draining well. “It’s thought that the FODMAPs leach into the canning liquid over time, so rinsing canned chickpeas or lentils will wash away a lot of the FODMAPs,” she says. Nuts and seeds are great low-FODMAP sources of fiber. “All nuts except cashews and pistachios are low FODMAP,” Haller says, “but we recommend small handfuls. For example, 20 almonds are on the high-FODMAP list, but you won’t get too many FODMAPs if you only eat 10 to 15. And all seeds, including sunflower, chia, and flax, are fine in appropriate quantities as well.” Haller recommends adding ground flax or chia seeds to food. “This is another great way to add soluble fiber without changing the taste or volume of the food,” she says. “If you’re working with someone who’s a picky eater or doesn’t want to make changes, tricks like that can up the fiber in their diet.” Haller recommends a website developed by the University of Michigan division of gastroenterology and hepatology (myginutrition. com) and The Monash University Low FODMAP Diet app for information on low-FODMAP foods and portion sizes.

Many fruits and vegetables are low in FODMAPs as well, and some of these also are high in soluble fiber. “Oranges and bananas are low-FODMAP foods that are high in soluble fiber, as are passion fruit and guava if those fruits are familiar to your patient population. Berries like blueberries and strawberries, melons like honeydew and cantaloupe, and grapes are also low FODMAP, and, although they aren’t considered high in soluble fiber, they do have some, and it all adds up,” Haller says. “One-eighth of an avocado at a sitting also is a moderate-FODMAP food that delivers great fiber as well as healthful fats.” As far as vegetables are concerned, Brussels sprouts, carrots, eggplant, okra, sweet and white potatoes, and turnips are all low-FODMAP foods with great soluble fiber content.7,8 Sticking to appropriate portion sizes is essential on a low-FODMAP diet. A tablespoon of ground flaxseeds or one-quarter cup butternut squash are considered low FODMAP, for example, but any more than that at one sitting delivers too much fermentable fiber. 8

Putting It Into Practice
The IFFGD suggests IBS patients strive for the same 20 g to 35 g of fiber recommended for the general population. Increasing fiber can help improve bowel function and decrease symptom severity, even though certain high-fiber foods like bran may increase gas and bloating.1 Emphasizing soluble fiber may be particularly helpful. According to the Linus Pauling Institute, the results of randomized controlled trials suggest that increasing soluble fiber intake gradually to 12 g to 30 g per day may be beneficial for patients with IBS-C, although fiber supplements could exacerbate symptoms in people whose main symptom is diarrhea.2 It’s essential to increase fiber intake gradually, as adding too much fiber too quickly can make things worse.1,2 If targets can’t be reached with dietary intake, fiber supplements (especially psyllium supplements) may be helpful.1,2

However, incorporating fiber into the diet of people with IBS should be done in concert with other treatment advice, such as keeping meals small. Since fiber isn’t the only IBS symptom trigger, and because the effect of fiber varies from person to person, elimination diets and food diaries may be useful for identifying particular trigger foods. Besides FODMAPs, caffeine, alcohol, high-fat meals, and sugary foods are known to be common triggers.1 “Recording types of food, size of meals, meal frequency, and how you felt throughout the rest of the day helps find links between food and symptoms,” Armul says. “Use that information to inform an elimination diet.”

“Registered dietitian nutritionists are best suited to assess the overall diet and determine what changes need to be made,” Haller says. “I work to gradually increase patients’ fiber intake, choosing low-FODMAP grains, starches, fruits, and vegetables.” While she agrees that the balance of soluble and insoluble fiber is important, Haller doesn’t recommend pointing that out to a patient. “They have enough to worry about, especially during the FODMAP elimination phase,” Haller says. “We as nutrition professionals should be familiar with low-FODMAP, high–soluble fiber foods and work that information into our plans and suggestions for patients. Sample menus, lists, and ideas are really helpful. We’ve created meal and snack suggestions that provide a balance of nutrients, including fiber.”

Fiber can trigger IBS symptoms by setting off an overreaction to mechanical stimuli or by providing fodder for bacterial fermentation. But fiber, and especially soluble fiber, has been shown to ease overall symptoms and constipation in IBS sufferers. By slowly increasing fiber intake with appropriate portions of high-fiber (and particularly high soluble fiber) foods that also are low in fermentable carbohydrates (ie, FODMAPs), patients with IBS can find relief—along with a more healthful overall dietary pattern.

— Judith C. Thalheimer, RD, LDN, is a freelance nutrition writer, a community educator, and the principal of JTRD Nutrition Education Services.

References
1. What is IBS? International Foundation for Functional Gastrointestinal Disorders website. http://www.aboutibs.org/what-is-ibs/what-is-ibs.html. Updated June 15, 2016.

2. Fiber. Linus Pauling Institute Micronutrient Information Center website. http://lpi.oregonstate.edu/mic/other-nutrients/fiber

3. Bijkerk CJ, Muris JW, Knottnerus JA, Hoes AW, de Wit NJ. Systematic review: the role of different types of fibre in the treatment of irritable bowel syndrome. Aliment Pharmacol Ther. 2004;19(3):245-251.

4. Bijkerk CJ, de Wit NJ, Muris JW, Whorwell PJ, Knottnerus JA, Hoes AW. Soluble or insoluble fibre in irritable bowel syndrome in primary care? Randomised placebo controlled trial. BMJ. 2009;339:b3154.

5. Shepherd SJ, Lomer MC, Gibson PR. Short-chain carbohydrates and functional gastrointestinal disorders. Am J Gastroenterol. 2013;108(5):707-717.

6. Iacovou M, Tan V, Muir JG, Gibson PR. The low FODMAP diet and its application in East and Southeast Asia. J Neurogastroenterol Motil. 2015;21(4):459-470.

7. Food sources of soluble fibre. Dietitians of Canada website. http://www.dietitians.ca/Downloads/Factsheets/Food-Sources-of-Soluble-Fibre.aspx

8. Low FODMAP foods. My Nutrition Health website. http://myginutrition.com/tools.html

Fiber

For many years the role of dietary fiber in maintaining and maintaining health has not been defined. Some enthusiastic scientists believed that a lack of fiber could explain every disease that afflicts Western populations, from constipation to heart disease and cancer. Much of the research work has been (and is) done to identify and evaluate the potential benefits of fiber in the prevention of various diseases. The main recommendation is to include more fiber-rich foods in your diet.

Although fiber is certainly not the magic pill as previously thought, in some cases it does provide benefits. The main sources of dietary fiber in our diet are fruits, vegetables, and legumes, which can protect us from a range of diseases such as cancer, atherosclerosis, diabetes, and obesity.

All fiber components have physical and chemical properties that contribute to their functionality and health benefits. Dietary fiber increases the volume of feces and reduces the time it takes for the food bolus to pass through the intestines. Thus, dietary fiber can bind almost any toxic substance present in food and reduce the time of its contact with the intestinal epithelium, which significantly reduces the possibility of absorption of toxins. Fiber protects us from certain types of xenobiotics, binds carcinogens and bile acids. Certain types of fiber are fermented by gut microflora and produce short-chain fatty acids, one of which, butyric, has anticancer properties.

There is epidemiological evidence linking high fiber diets with a reduced risk of colon cancer.

Fibre-rich whole grains, peanuts, flaxseeds, fruits, berries and soy products are sources of lignans that have properties similar to phytoestrogens. They are formed in the intestines as a result of the vital activity of bacteria from plant foods, and have both estrogenic and anti-estrogenic properties. They are excreted in the urine at concentrations that are directly related to fiber intake. Their chemical structure is similar to that of diethylstilbestrol, a synthetic non-steroidal estrogen. Enterolactone and enterodiol are the major lignans in human urine, and both bind to estrogen receptors and exhibit weak estrogenic activity; however, they also cause antiestrogenic effects. In a number of studies, they demonstrate tumor-inhibiting properties.

As a rule, in countries with a high fiber intake, the incidence of cancer is relatively low.

However, it should not be forgotten that diets high in fiber are usually low in saturated fat and high in fruits and vegetables.

In large epidemiological studies, high fiber intake was associated with a reduced risk of CHD in both men and women. Soluble fiber is thought to play a preventive role in cardiovascular disease as it can lower total serum cholesterol and low-density lipoprotein levels. The best sources of soluble dietary fiber are fruits, vegetables, legumes, oatmeal, and psyllium. About 71% of the weight of psyllium is soluble fiber. Compared to oat bran, only 5% of the weight of oat bran is soluble fiber. Many human studies have shown psyllium to be effective in lowering serum cholesterol levels. Indeed, soluble fiber is a valuable product for lowering serum cholesterol levels, thereby reducing the risk of developing cardiovascular disease, including coronary heart disease.

The average fiber intake in our country is no more than 12–15 g per day. This amount is not enough to maintain health, we must consume at least 30 g of fiber daily. Increased consumption of foods high in dietary fiber, especially grains, will help protect the body from cardiovascular disease and reduce the risk of developing certain types of cancer.

Fiber for your heart – HealthInfo

Home Topic of the week Fiber for your heart

You probably already know that fiber has a beneficial effect on the functioning of the entire gastrointestinal tract. Recent studies show that it also benefits the cardiovascular system.

Scientists have found a link between a high intake of complex carbohydrates and a lower risk of cardiovascular disease. How does dietary fiber affect the functioning of the main organ?

Fibers for heart health

Dietary fiber refers to certain carbohydrates, from vegetables, plants and grains, that the body cannot fully digest. Diets high in fiber contribute to:

• Lower bad cholesterol
• Lower blood sugar
• Lower blood pressure
• Reduce the risk of cardiovascular disease
• Reduce the risk of diabetes
• Healthy weight and weight loss

Dietary fiber by itself can hardly be considered a medicine. They are hard to digest. They cannot be absorbed by the body through the stomach. Unlike a dose of aspirin or fish oil, which start working when it enters the bloodstream, dietary fiber passes through the gastrointestinal tract without being absorbed by the body.

The benefits of fiber is that it prevents the negative effects of harmful products on the body:

• Fiber is a binder. Nutritionists say that fiber-rich foods prevent “bad” cholesterol from getting into the bloodstream. As soon as the fibers are in the digestive tract, cholesterol “sticks” to them. Thus, the harmful substance does not have time to enter the body and exert its detrimental effect on the arteries. However, there is no hard evidence that fiber absorbs fat.
• Food rich in fiber is a good substitute for junk food. American nutritionists are convinced that after eating a bowl of oatmeal for breakfast, you are unlikely to reach for a sandwich with fatty bacon or chocolate. Unlike refined foods, which don’t make you feel full, fiber foods keep you full longer.
• Dietary fiber promotes weight loss. Fiber-rich foods are the foundation of most effective diets. Foods high in fiber are low in calories. When you consume more fiber, you will have fewer high-calorie foods in your diet and it will be easier for you to control your weight.

T Types of dietary fiber

Some dietary fibers are soluble, others are insoluble. Both of them are good for health.

• Soluble fiber is found in foods such as oatmeal and oat bran, nuts, apples, strawberries, beans and barley. In the intestines, they turn into a gel and slow down digestion. These soluble fibers, in particular, lower cholesterol levels.
• Insoluble dietary fiber is found in grains such as wheat and vegetables such as carrots, tomatoes and celery.

Which fiber should be more in the diet? Nutritionists advise using both types. Many fruits and vegetables – such as apples, beets, pears, carrots – contain sufficient amounts of both types of fiber.

Fiber Recommendations

If you’re worried about getting enough fiber in your diet and want to increase your fiber intake, just follow these tips:

• Stick to the recommended doses. The recommended daily intake of dietary fiber – soluble and insoluble – is 25 grams for women (21 grams for women aged 50 and over). For men, this is 38 g (30 g for men 50 and older). You do not need to calculate how many grams of fiber you have eaten every day. Just try to stick to a healthy menu. To avoid bloating and gas, increase the proportion of meals rich in complex carbohydrates gradually.
• Love fruits and vegetables. This is one of the easiest ways to increase the amount of dietary fiber in your diet. Eat at least 300 grams of fruits and 400 grams of vegetables every day.
• Eat more whole grains. Dietary fiber can be found in whole grain breads, whole grain pasta, bran and cereal sprouts. A recent large-scale study showed that people who ate a diet high in whole grain bread had a 40% lower risk of developing coronary heart disease than those who disliked vegetables, fruits, and grain-based meals.
• Eat fewer refined grains. As the grain goes through the refining process, the bran and germ are removed. There is very little fiber in these foods.

While the health benefits of complex carbohydrates are obvious, you should not eliminate foods that do not contain them from your diet.