There are various types of food plans claiming that by increasing or decreasing a particular macronutrient, you can transform your health. But what if the secret to maintaining a healthy diet is much simpler than all that? Fiber is one of the most important factors to consider when evaluating what we eat, but it often gets overlooked.

While we sometimes think of fiber as the stuff that helps keep us regular in the bathroom, it does so much more than that. Eating a high-fiber diet is important for maintaining blood sugar, fueling digestion, feeding gut bacteria, and lowering your risk of developing heart disease.

Yet most U. residents don't get nearly enough fiber. So what exactly is fiber, anyway? Fiber is a type of carbohydrate that your body can't digest, which means that it passes through your body relatively intact but doing a lot of work along the way.

While all fiber is good, it's important to know there are two types of fiber, each behaving very differently in the body. Soluble fiber soaks up water and dissolves, creating a gel that moves slowly through your digestive tract.

On the other hand, insoluble fiber is found in foods such as whole grains and vegetables. Insoluble fiber can be hard to digest and is sometimes the culprit for digestive distress, such as sensitivities when eating gluten or other grains or the reason why you get a little gassy or bloated after eating too many raw vegetables.

Its bulk also has the benefit of filling your tummy after eating, leading to more feelings of satiety. If you want to reap all the benefits that fiber offers, aim to incorporate sources of both soluble and insoluble fiber at every meal and snack. Try having a piece of sprouted grain toast with avocado and an egg for breakfast, a side of sauteed spinach with lunch, and an afternoon snack of a small handful of nuts with a piece of fruit.

If you follow that up with a dinner full of veggies and legumes like these tasty and easy-to-make Cuban black beans with rice , you'll be well on your way to reaching your fiber goals and feeling your best. Bread made from whole grains that have been allowed to begin to sprout before baking offers a higher amount of soluble fiber per serving than most bread on the shelves.

Brands like Angelic Bakehouse and Ezekiel specialize in sprouted grains and can be found in grocery stores across the country. How do they stack up to their regular counterparts?

Sprouted grains contain both soluble and insoluble fiber. Still, their higher content of soluble fiber than traditional bread may make them easier for some people to digest who are sensitive to digesting grains. These might be one of the first foods you think of when you think of fiber—and with good reason!

Fiber is great for stimulating digestion, as well as feeding gut bacteria," explains Gorin. Prunes, dried plums, and prune juice are excellent sources of both soluble and insoluble fiber. The natural laxative effect of prunes means they're commonly recommended as a natural remedy for constipation, but don't worry—they won't have the same harsh effects as some of the over-the-counter laxative remedies found at the pharmacy.

While most fruits, vegetables, and grains contain both soluble and insoluble fiber, some are better sources of one than the other. Oats are a great source of a specific type of soluble fiber called beta-glucan, which has been shown to play a unique role in lowering LDL "bad" cholesterol.

Starting your day with 1 cup of cooked oats that serving size is for cooked oats, not dry oats will deliver 4 grams of fiber, or about a fifth of what you should eat on a daily basis. While many vegetables contain some soluble fiber, most vegetable fiber ends up being the insoluble kind.

However, a 1-cup serving of cooked Brussels sprouts contains about 4 grams of total fiber, a little over half of which is the soluble kind. Compared to other fruits, citruses like oranges, grapefruits , and lemons are unique in their high ratio of soluble to insoluble fiber. A small orange contains about 1.

Nuts are one of the best sources of dense amounts of insoluble fiber. Almonds, for example, pack about 14 grams per cup. It's worth noting that nuts are much more calorie-dense than veggie sources of insoluble fiber, so you don't want to overdo it.

But a sprinkle of pine nuts on your veggies or a handful of pistachios for a mid-morning snack is a great way to supplement your fiber intake. Many vegetables are excellent sources of insoluble fiber, and broccoli is right at the top of the list , with about 4 grams per cup.

Frankly, all members of the brassica family cauliflower, cabbage, turnips are excellent choices to up your intake of insoluble fiber. Increasing your overall veggie intake is a surefire way to eat regular insoluble fiber due to vegetables' high nutrient levels.

Wheat bran, a byproduct of the wheat milling process, is another condensed source of insoluble fiber. Half a cup will give you 13 grams of fiber, more than 90 percent of which is the insoluble kind. It has a sweet, nutty flavor and can be added to baked goods and cereal or used to top smoothies or yogurt.

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Centers for Disease Control and Prevention, Fiber: The carb that helps you manage diabetes. MedlinePlus, Soluble vs. insoluble fiber. Accessed May 13, Wu F, Yang N, Touré A, et al.

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There are 2 different types of fiber -- soluble and insoluble. Both are important for health, digestion, and preventing diseases. Ella ME, Lanham-New SA, Kok K. In: Feather A, Waterhouse M, eds. Kumar and Clarke's Clinical Medicine.

Philadelphia, PA: Elsevier; chap Iturrino JC, Lembo AJ. In: Feldman M, Friedman LS, Brandt LJ, eds. Sleisenger and Fordtran's Gastrointestinal and Liver Disease. Maqbool A, Parks EP. Shaikhkhalil A, Panganiban J, Mitchell JA, Stallings VA. Nutritional requirements. In: Kliegman RM, St.

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One cup of avocado delivers one-third of your daily recommended intake of fiber. However, most of it is insoluble. The amount of soluble fiber in a one-cup serving of avocado is 3 grams. Blueberries are an excellent fruit-based source of fiber.

They are also high in fructans and an antioxidant called anthocyanins that give blueberries their blue color. While blueberries can satisfy a sweet tooth, they don't raise blood sugar significantly due to their fiber content.

One cup of fresh blueberries packs in about 1. Blueberries are best when eaten fresh but also can be also frozen and still retain their nutritional value. Bananas have a lot of great qualities: They're available year-round, portable, and high in nutrients and fiber. One cup of banana roughly two medium-sized bananas offers 4 grams of soluble fiber and around half as much insoluble fiber.

Kiwis are high in vitamin C, vitamin K , vitamin E , folate, and potassium. Kiwis also contain high amounts of three major carotenoids lutein, beta carotene, and zeaxanthin and may help regulate blood sugar due to their high fiber content.

One cup of fresh kiwi roughly four medium-sized berries delivers no less than 6 grams of soluble fiber and 6 grams of insoluble fiber. Oranges are an excellent source of fiber and one of the best all-around sources of vitamin C.

They are also a good source of folate, potassium, and calcium. One cup of fresh, whole-fruit oranges roughly one and a half medium-sized oranges delivers around 3. Whole fruit is much better than juice, particularly strained juices that remove the pulp.

Raspberries are a great source of soluble fiber and vitamin C. Fresh or frozen, they contain more fructan than blueberries. One cup of raspberries delivers roughly one-third of your total recommended fiber intake per day. Raspberries contain more or less the same amount of soluble fiber per cup as blueberries 1.

One cup of fresh strawberries delivers pretty much the same fiber content as raspberries 1. Strawberries are a good source of vitamin C, manganese, folate, and potassium. Fresh fruit retains the nutritional value of strawberries more than cooked fruit.

Oats are an excellent source of fiber and are considered a heart-healthy food. Oats also contain antioxidants called avenanthramides that are thought to reduce blood pressure. You can eat raw oats, but they are more digestible when cooked.

One cup of cooked oatmeal contains roughly 3 grams of soluble fiber. Portable and delicious and packed with nutrients like folate. They are also high in prebiotic fructans and contain a healthy blend of soluble and insoluble fiber. Peanuts are also rich in healthy monosaturated and polyunsaturated fat 24 grams and 16 grams respectively.

Eating 20 large peanuts will deliver roughly 0. Similarly, one tablespoon of peanut butter offers roughly 0. Sunflower seeds also make a great portable snack. They're packed with fiber, protein, iron, vitamin B6, and magnesium.

One cup of sunflower seeds contains a whopping 12 grams of soluble fiber. In addition to snacks, you can sprinkle sunflower seeds on cooked vegetables, mashed potatoes, and salads. Eating too much soluble fiber or increasing your intake too quickly can lead to gas, bloating, and cramping.

For most people, 25 to 30 grams of soluble fiber per day is ample. Soluble vs. insoluble fiber. Ahmad T, Cawood M, Igbal Q. Phytochemicals in Daucus carota and their health benefits—review article. Feingold KR, Anawalt B, Blackman MR, et al.

Fiber content of selected vegetables. South Dartmouth, MA; MDText Inc; Magge S, Lembo A. Low-FODMAP diet for treatment of irritable bowel syndrome.

Gastroenterol Hepatol NY. Department of Agriculture. FoodData Central. McLean AR, King K, Chumpitazi BP. Low FODMAP dietary food lists are often discordant. Am J Gastroenterol. Nanayakkara WS, Skidmore PML, O'Brien L, Wilkinson TJ, Gearry RB. Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date.

Clin Exp Gastroenterol. West Ottawa Wellness Foundation. Soluble and insoluble fiber food list. Kakodkar S, Mutlu EA.

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By Barbara Bolen, PhD Barbara Bolen, PhD, is a licensed clinical psychologist and health coach. She has written multiple books focused on living with irritable bowel syndrome. Use limited data to select advertising. Create profiles for personalised advertising.

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By Barbara Bolen, PhD. Medically reviewed by Chika Anekwe, MD. Soluble fiber is found in foods like beans, legumes, oats, barley , berries and some vegetables — many of which also provide insoluble fiber.

Which is better for constipation, soluble or insoluble fiber? Insoluble fiber is usually better for preventing constipation, although both types of fiber can be helpful for staying regular and free from digestive issues.

Soluble fiber is digested by bacteria in the large intestine, which wind up releasing gas that sometimes causes lots of flatulence when following a high-fiber diet.

On the other hand, insoluble fiber remains intact while traveling through the GI tract, which helps with constipation and also tends to produces less gas. This is why a very high-fiber diet may sometimes make IBS symptoms worse, although it depends on the person.

Below are some of the top insoluble fiber foods :. How much insoluble fiber should you get each day? How much fiber per day? The recommended intake for total fiber soluble and insoluble combined for adults 50 years and younger is 38 grams per day for men and 25 grams per day for women.

Food labels usually show the total grams of fiber per serving, not just grams of insoluble fiber. In supplement form, fiber is extracted from natural sources, such as psyllium husk , in order to form a concentrated dose.

Each fiber product has a different strength, so always follow directions carefully, starting with a lower dose and increasing if needed, while also drinking plenty of water. Is insoluble fiber ever bad for you?

Use caution when increasing insoluble fiber intake if you have celiac disease or are gluten intolerant. You may also want to follow an elimination diet to pinpoint which types of high-fiber or FODMAP foods are problematic for you.

You also want to be sure to drink plenty of water when eating a high-fiber diet, since water helps fiber do its job properly. Popular Nutrition Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse. More Nutrition Dr.

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