Dietary Fiber

Dietary fiber is a vital component of a balanced diet, mainly found in fruits, vegetables, whole grains and legumes. It is well known for preventing constipation, but its benefits go further. Foods containing dietary fiber can aid in weight management, support lower blood cholesterol and blood sugar levels. For healthcare professionals, it is important to understand the different types and benefits of fiber to provide tailored dietary advice that helps patients achieve and maintain optimal health. 

Soluble vs. insoluble fiber: Key differences

Dietary fiber is the indigestible part of the diet that passes relatively intact through the digestive system. But did you know that not all fibers are alike? They are typically classified as soluble or insoluble. 

• Soluble fiber:
  • Dissolves in water; some form a gel-like substance, improving viscosity.
  • Soluble fibers include e.g. gums, pectins, beta-glucans, inulin and are found in oats, beans, fruits and vegetables.
  • They help lower cholesterol and glucose levels, supporting digestive health. 

• Insoluble fiber:
  • Does not dissolve in water; absorbs water to aid digestion.
  • Insoluble fibers include lignin and cellulose and are found in wheat bran, nuts, beans and vegetables.
  • They benefit those with constipation. 

• Fermentable fiber:
  • Digested by friendly gut bacteria. Some are prebiotic promoting a healthy gut microbiome.
  • Most fermentable fibers are soluble. They include pectins, beta-glucans, guar gum, inulin and oligofructose.
  • Whole-food sources of fermentable fibers are beans and legumes. 

Inulin and oligofructose are vital fermentable prebiotic fibers promoting beneficial gut bacteria, offering significant benefits. The chicory root is especially rich in inulin and oligofructose. Daily intake of fiber is key, yet often insufficient. Adding chicory root fibers to foods or supplements can help. This website emphasizes their importance with particular focus on prebiotic fiber and its unique health effects.