Question: What is the difference between soluble fiber and insoluble fiber and how much do I need?

Answer: There are two types of fiber found in fiber-containing foods. Soluble fiber is the type of fiber that helps control blood sugars in people with diabetes and may also help lower cholesterol levels. It does this by binding with water to form a gel that regulates the flow of materials through the digestive tract. Soluble fiber also slows the absorption of carbohydrates into the blood, which helps improve blood sugar levels in people with diabetes. Good food sources of soluble fiber include peas and beans (lentils, split peas, pinto beans, kidney beans, garbanzo beans and lima beans) as well as oats, barley, apples, oranges and carrots. Insoluble fiber is the type of fiber that promotes a healthy intestinal tract, promotes regularity and helps prevent hemorrhoids. This type of fiber does not bind with water, but rather increases stool size, which helps to scour the intestinal walls of waste matter that can damage the colon. Good food sources of insoluble fiber include whole grains, wheat bran and many vegetables.

For optimal health, aim for 25-35 grams of fiber daily by eating a variety of fiber-rich foods including whole grains, fruits and vegetables, legumes, and nuts and seeds. Doing this will help reduce your risk of developing heart disease, diabetes, high blood pressure, certain cancers, and other intestinal disorders. Start with a goal of 5 grams per meal and increase to 8-13 grams per meal over a 2-3 week time period to help your body adjust to the change. Fiber binds water, so to get the best “cleansing” value from fiber, remember to drink 2 liters of hydrating fluids each day.