Soluble vs Insoluble Fiber: How to add more to your diet
Digestive issues, such as diarrhea, constipation, bloating, and IBS, are something I treat very commonly in my NW Calgary Naturopathic Medicine practice.
Often times as a part of my treatment, I like to address the health of the gut microbiome. One of the ways I can modulate this is by looking at a patients fiber intake. Not only how much fiber, but the types of fiber a patient gets in his or her diet. Fiber is an essential part of the diet, and an important topic to discuss as a part of the Naturopathic journey towards optimal health and wellness.
This blog post is going to focus on Soluble vs. Insoluble fiber, and how you can get enough of both in your diet to support a healthy microbiome.
What is Fiber?
Fiber is a form of carbohydrate that the body does not digest and break down. Instead it passes through your digestive system.
There are two types of Fiber: Soluble and Insoluble.
What is Soluble Fiber?
Soluble fiber is a form of fiber that dissolves in water, forming a gel which slows down your digestion and helps you feel full and satiated. This type of fiber can help lower your blood cholesterol levels, improve blood sugar control, and support gut health by feeding beneficial bacteria.
Foods that contain Soluble Fiber
- Oats
- Barley
- Beans and Lentils
- Chia seeds and Flaxseeds
- Apples with the skin, Pears, Citrus fruit (oranges, grapefruit)
- Vegetables (brussel sprouts, asparagus, carrots)
- Sweet potato
- Nuts and seeds
- Avocado
Aim for 8 to 15 grams per day. If this is difficult you can add an inulin supplement or a psyllium husk powder. This is best done under the supervision of a health care provider.
Please note that all fiber supplements should be taken away from all supplements and medications to ensure the fiber doesn’t bind up the supplement/medication, allowing it to be properly absorbed to allow it’s medicinal effect.
What is Insoluble Fiber?
Insoluble fiber is a form of fiber that does not dissolve in water. It passes through your digestive tract undigested, adding bulk and volume to your stool and helping food move through your digestive tract. This type of fiber keeps your bowel movements regular and formed, preventing constipation.
Foods that contain Insoluble Fiber
- Whole grains such as wheat bran and whole wheat bread
- Brown rice
- Vegetables (leafy greens like kale and spinach, cauliflower, green beans, celery, carrots)
- Walnuts and almonds
- The skin of apples and pears, tomatoes and potatoes
- The seeds of fruit such as raspberries
Aim for 15 to 20 grams on top of the soluble fiber dose.
It may be useful to use a tracker (such as the free version of My Fitness Pal) to see how much fiber you are currently getting and then increase it SLOWLY. Ensure you are drinking adequate water to move this fiber through your digestive tract without feeling bloated and constipated.
If you are constipated, you would want to address the constipation first before adding significantly higher amounts of fiber, otherwise you may feel more bloated. This process may be best done under the supervision of a health care practitioner that can monitor your symptoms, support gut motility, and perhaps do some stool testing on you to guide your treatment.
Please note a percentage of patients will feel worse eating high levels of fiber, in which case we would need to test you for SIBO, support your gut motility, put you on the correct strain of probiotics, and look further into what is really going on with your gut.
Bonus Tip:
There is a Bacteria called Akkermansia that has been linked to improved gut health, metabolism and immunity. Foods that boost this bacteria in your gut include polyphenol rich, colorful and bright (red and blue) food and drink such as:
- Berries: Blueberries, blackberries and cranberries
- Tea: Black tea and Green tea
- Fruit: Pomegranate (including 100% Pomegranate juice), apples with the skin on, grapes
- Dark chocolate
- Vegetables: Asparagus, Leeks, Globe artichoke
- Garlic and Onion
Including these foods into your diet regularly can have loads of benefits on your gut health, as well as many other systems in your body.
As you can see, there a lot of ways to add both of these types of fiber to your diet to optimize your digestive system and your overall health and wellness. Speak to your healthcare provider about how to do this for yourself safely, or contact me at my NW Calgary Naturopathic Medicine practice to book a consult!
Naturopathic Vitality Acupuncture and Wellness Clinic
205-5403 Crowchild Trail NW
Calgary, AB T3B 4Z1
(403) 719-2594
