{"id":36472,"date":"2023-06-21T19:04:29","date_gmt":"2023-06-21T19:04:29","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=36472"},"modified":"2025-04-09T23:10:14","modified_gmt":"2025-04-09T23:10:14","slug":"fiber-foods","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/fiber-foods\/","title":{"rendered":"Forget Fad Diets! Why Fiber is The One Ingredient You Shouldn’t Live Without"},"content":{"rendered":"

An estimated 95% of Americans<\/a> don\u2019t consume enough fiber<\/a>. Yet, fiber is one of the most essential components of a healthy diet. Although it is often seen as a digestive aid, many are surprised to learn that fiber does more than just make you poop. It plays a role in a variety of health processes ranging from weight management to heart health.<\/em><\/p>\n\n\n

In this article, we will provide a dietitian\u2019s take on the significance of fiber and its influence on maintaining optimal health<\/p>\n\n\n

What is Fiber?<\/h2>\n\n\n

Dietary fiber<\/a> is a component of plant-based foods that provides positive health effects. Foods like whole grains, fruits, vegetables, nuts, and legumes naturally contain fiber. Many refer to fiber as a roughage because the body cannot digest it.\u00a0<\/p>\n\n\n

In fact, the body begins digesting food in the mouth, then continues through the stomach and small intestine. However, the fiber material in your food cannot be broken down which forces it to pass through the GI tract undigested.\u00a0<\/p>\n\n\n

Generally speaking, this mechanism is what allows for fiber to deliver numerous health benefits. Notably, there are several different types of fiber, each working differently to promote overall health.<\/p>\n\n\n

Different Types of Fiber<\/h2>\n\n\n

Fiber exists in different forms<\/a> and is classified based on its water solubility and fermentability. To understand the different types of fibers, it’s easiest to break them down into three main buckets: soluble, insoluble, and fermentable fibers.<\/p>\n\n\n

Soluble fibers<\/h3>\n\n\n

Soluble fibers are fibers that draw in water as they move through the digestive tract, turning into a gel-like substance. As a gel, soluble fibers create thickness that can slow down digestion<\/a>, promote a healthy insulin response<\/a>, and create feelings of fullness<\/a>.\u00a0<\/p>\n\n\n

Examples of soluble fibers include:<\/p>\n\n\n\n