health benefits of fiber products
Fiber helps with bowel movements, keeps your cholesterol in check and may help you maintain a healthy weight. It is important to add it to your diet, and getting enough can be a challenge for many people. If you struggle to get the recommended amount of dietary fiber in your daily diet, try these products that are high in both soluble and insoluble fiber.
The USDA’s Dietary Guidelines for Americans recommends that women ages 19 to 30 should consume 28 grams of fiber per day and men should consume 34 grams. However, about 90% of women and 97% of men don’t meet this recommendation. The 2020-2025 guidelines also suggest that the majority of a person’s fiber intake should come from whole foods.
Insufficient fiber products can lead to bloating, gas and diarrhea. A diet high in fiber can also lower your risk of heart disease, Type 2 diabetes and colon cancer. The types of fiber are insoluble and soluble, but most high-fiber foods contain both, so you do not need to worry about how much to eat.
What are the health benefits of fiber products?
There are a variety of sources of dietary fiber, including fruit, beans, nuts, seeds and whole grains. Look on the Nutrition Facts label for a list of fiber content and choose products with more soluble fiber than insoluble. For example, a cup of raspberries has 8 grams of soluble fiber while a cup of plain, unsweetened yogurt has 4 grams. Make sure to eat the skins of your fruits and vegetables if they are available, as they have more fiber.
Soluble fiber dissolves in water to form a gel-like substance in the stomach that bacteria break down, creating more energy for the body. It also slows the digestion process, stabilizing blood sugar levels and lowering cholesterol. It also increases levels of the hormone cholecystokinin, which enhances satiety. In addition, it decreases fat absorption and reduces the formation of small folds in the gastrointestinal tract that can cause constipation or diverticulitis.
Insoluble fiber is found in husks, skins, seeds and the ends of vegetables and grains. It reduces constipation and helps promote regular, softer stools, which can reduce the risk of bowel obstruction. It can also boost “good” gut bacteria and improve immune function. A 2022 study reported that high intake of both soluble and insoluble fiber may reduce your risk of heart disease. Some soluble fiber supplements are made from psyllium and can be purchased as powders, tablets or wafers.
These can be mixed with water or juice to increase your dietary fiber and are good options for those who struggle to eat the right amount of soluble and insoluble fiber from food alone. Choose products that are third-party tested, vegan-friendly and certified organic if you want to support sustainable agriculture. Thorne Research offers a high-fiber product called FiberMend that contains 7 grams of Sunfiber AG, which is a water-soluble fiber from guar beans that is odorless and tasteless. It has been clinically shown to treat occasional constipation and normalize stools in those with IBS-C.
