Fiber 101: Types, Benefits, and How Much You Really Need
Fiber might not get much attention in our diets today, but it plays a vital role in overall health. From supporting digestion and balancing blood sugar to nourishing your gut microbiome, fiber does far more than most people realize.
With today’s diet full of ultra-processed foods, fiber often gets left behind which leads to common gut health issues like constipation, bloating, and irregular bowel movements.
So, what exactly is fiber and why do you need more of it?
What is Dietary Fiber?
Dietary fiber is a type of carbohydrate that isn’t easily digested by the body. Instead, it passes through the digestive system and into the colon, where it helps regulate bowel movements, bulk up stool, and reduce the risk of conditions like hemorrhoids.
While many people associate fiber only with digestion, its benefits extend much further.
The Two Types of Fiber and Their Benefits
Soluble Fiber
- Dissolves in water to form a gel-like substance in the intestines.
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Slows digestion, which helps manage blood sugar levels and lower cholesterol.
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Can bulk up loose stools or soften firm ones.
Sources of soluble fiber: legumes, oats, barley, chia seeds, psyllium, avocados, bananas, and partially hydrolyzed guar gum (PHGG).
Insoluble Fiber
- Does not dissolve in water.
- Adds bulk to stool and promotes regular bowel movements.
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Helps prevent constipation and may improve insulin sensitivity.
Sources of insoluble fiber: whole grains, beans, nuts, fruit peels, and cruciferous vegetables like broccoli and cauliflower.
Do You Need Both Types of Fiber?
Yes! A healthy diet should include both soluble and insoluble fiber. Soluble fiber supports blood sugar control, cholesterol management, and weight management. Insoluble fiber helps with constipation relief and overall digestive health.
How Much Fiber Do You Need?
According to Health Canada, women should aim for 25 grams of fiber per day, and men should aim for 38 grams. Unfortunately, most Canadians only consume about half of this amount.
One important note: fiber and water go hand in hand. Increasing fiber without enough water can cause bloating and indigestion. If you boost your fiber intake, make sure to also increase your water intake for maximum benefits.
Why I Created Tula
I started Tula with a simple mission: to help people increase their fiber intake in a delicious and sustainable way. By combining fiber with powerful superfoods rooted in Ayurvedic practices, Tula is designed to support gut health and overall well-being.
Along the way, I’ve discovered countless recipes and gut health tips I can’t wait to share with you.
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Sources:
Canadian Digestive Health Foundation