Why You Should Consume More Soluble Fiber

soluble fiber top picks.png

Generally, fiber falls into two main categories - Soluble and Insoluble fiber. Today, we’re going to focus on soluble fiber.

What is soluble fiber?

Plant material that is not able to be broken down and digested. It is a carbohydrate, but does not provide energy and therefore contains no calories. Soluble fiber, in contrast to insoluble fiber, is dissolvable in water and creates a gel consistency when broken down in the gut. It tends to slow down, rather than speed up, movement through the intestines.

You may be thinking, if it doesn’t provide energy, then why consume it? Well, because it does help promote gut health. It provides food for the good bacteria in our gut and creates healthy stools - hello constipation and diarrhea! It also helps produce short chain fatty acids that help keep the colon happy (1).

What can soluble fiber help promote?

  • Favorable cholesterol balance (2)

  • Eliminate toxins from the body (2)

  • Favorable hormone balance (1)

  • Improve constipation (2)

  • Addressing loose stools (1)

  • Blood sugar balance (1)

  • Reduction in cancer risk (1)

  • Reduction in inflammation (1)

  • Improves leaky gut (1)

  • Favorable gut bacteria balance (1)

Where can you find good sources of soluble fiber?

Soluble fiber is generally found in “squishy” and “starchy” fruits and veggies - think roasted root vegetables (carrots, beets, squashes, sweet potatoes, etc.) and fruits like berries, pears, and apples. As well as some green vegetables like asparagus, green beans, and brussels sprouts. Soluble fiber is also found abundantly in beans, oats, and seeds.

References

(1) Ballentyne, S., PhD (2017). Paleo Principles. Canada: Victory Belt

(2) Murray, Michael, ND & Pizzorno, Joseph, ND (2012). The Encyclopedia of Natural Medicine. Third edition. New York, NY: Atria Paperback

Laura Snyder