There are two main types of fiber: soluble and insoluble, and both types are recommended for optimal health. According to Cabrero, it is important to note that most plant-based foods have a combination of both types of fiber, and depending on the condition you want to treat, you may want to highlight one over the other.
✔️ Soluble fiber: As the name implies, this type of fiber dissolves in water. “It acts like a sponge and can help bulk up your stool, softening it and making it easier to pass,” Cabrero says. “Many soluble fibers are also fermentable fibers,” and can help create a healthy gut microbiome because “they are the food of choice for beneficial bacteria.” it is associated with slowing digestion time, can help you feel fuller longer and may aid in weight management. It is also associated with a decreased risk of heart disease, improved blood sugar control and decreased cholesterol levels.
✔️ Insoluble fiber: This type of fiber does not dissolve in water but it works to bulk up your stool and it can help promote regular bowel movements and prevent constipation. It is often found in plant foods that appear rough or stringy, or have a tough skin, hull, peel, pod or seeds. For this reason, insoluble fiber is often referred to as “roughage,” according to Cabrero. “Insoluble fiber can help regulate bowel movements by creating mechanical stimulation and triggering motility,” she adds.
✔️ Food sources of fiber: Most plant foods contain a combination of both soluble and insoluble fiber and the best way to get fiber in your diet is to eat a diet diverse in fruits and vegetables. “Eat what you like and what feels more comfortable to your gut and your palate,” Cabrero says. If fiber-rich foods tend to contribute to gas or bloating, Cabrero recommends “sometimes modifying textures such as cooking, blending or finely chopping, [which] can help the digestibility.” Examples of foods that are a rich source of fiber include:
- Fruits: Blueberries, raspberries, kiwi, oranges, pears, avocados
- Vegetables: Broccoli, cooked spinach, Brussels sprouts, kale
- Legumes: Lentils, edamame, split peas or black beans
- Whole grains: Oats, bran cereal, kasha or bulgur, high fiber bread (4 to 7 grams of fiber per serving)
- Seeds: Chia, ideally soaked in water
- Nuts: Pistachios or almonds