But not all dietary fiber is the same. For example, there are soluble and insoluble dietary fibers, which perform different functions and provide different benefits.
Are you looking to increase your fiber intake to get the most of both? The good news is that there are many foods that contain both types of fiber. He is a Gut Health Research Fellow at King’s College London. how to eat more plantsshares the best foods that pack both, and some key FYIs on fiber sources.
Advantages of different fiber types and sources
Simply put, soluble fiber dissolves in liquids, while insoluble fiber does not. As Salvo Health gastroenterologist and medical director Max Pitman, M.D., Ph.D. It speeds up digestion and is therefore more helpful for constipation. Still, he says that eating both types of fiber “stabilizes blood sugar, promotes digestive regularity, lowers cholesterol, and even lowers the risk of developing heart disease and many types of cancer.” There are various advantages such as
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But before digging any deeper, Dr. Rossi says it might be more appropriate to classify fibers by a different term. “Interestingly, over a decade ago, the United Nations Food and Agriculture Organization used the terms ‘soluble’ and ‘insoluble’ to describe fiber because there are nearly 100 different types and they don’t all fit together. I advised you to stop It falls into these categories,” says Dr. Rossi. Instead, she points out, it might be better to prioritize the fiber source and its inherent properties.
For example, Dr. Rossi mentions psyllium husk fiber and inulin fiber, both of which are soluble by definition. “The psyllium husk is a very good fiber for things like constipation,” she says. Inulin, on the other hand, is a fiber that “acts like a fertilizer, allowing bacteria to ferment it to produce a variety of anti-inflammatory chemicals.” As beneficial as it is, Dr. Rossi warns that this soluble fiber can actually cause problems for people suffering from IBS. It is recommended that you do not eat
Either way, prioritizing fresh, plant-based foods in your diet is always a good choice for getting a variety of nutrients to support your gut and better health.” [plants] Dr. Rossi repeats. “Different fiber can nourish different gut bacteria, so you get a more diverse gut with more fiber.” It can ultimately promote a thriving gut microbiome and an array of benefits for digestion and beyond.
5 Foods Rich in Soluble and Insoluble Fiber
The list of foods that provide both soluble and insoluble fiber is by no means exhaustive. In fact, according to Dr. Rossi, most fiber-based plant foods actually contain a combination of both. (Tip: Leave the skin on fruits and vegetables as much as possible to load up on more fiber.
1. Chickpeas
Mediterranean chickpea salad or fresh hummus, anyone? “A half can of chickpeas equates to about 10 grams of fiber,” says Dr. Rossi. That’s more than a third of the FDA-recommended daily intake of 28 grams. “One type of fiber found in chickpeas is galacto-oligosaccharides, which are prebiotics that nourish anti-inflammatory gut bacteria such as bifidobacteria,” she adds.
2. Oats
Whether you enjoy classic oatmeal, mix overnight oats, or prefer to bake into sweet treats, rest assured that oats contain both soluble and insoluble fiber ( In addition, in addition to many other minor and macro-ingredients that can provide significant health-promoting benefits). “Forty grams of oats contain four grams of fiber. Oats also contain beta-glucan, which helps lower blood cholesterol,” says Dr. Rossi.
3. Almonds
Almonds aren’t just a great source of heart-healthy fats and vegetable protein. According to Dr. Rossi, they also contain about 3.5 grams of fiber per 30-gram serving (equivalent to about 20 almonds), so they’re great to keep in your pantry, a handful, and enjoy on top of a salad. makes the perfect snack for Soak and add to your favorite smoothies.
4. Firm tofu
Dr. Rossi says firm tofu is an excellent source of vegetable protein and a worthy substitute for animal protein. We share that it contains 3 grams of fiber in total. “It also contains phytoestrogens, which have been linked to lowering the risk of breast cancer,” she adds.
5. Tomato
Finally, Dr. Rossi recommends eating lots of tomatoes if you’re looking for the best whole food source of soluble and insoluble fiber. It contains fiber and lycopene, a type of phytochemical that helps protect the skin from UV damage,” she says. You can get your tomato fix in many ways, from sauces and salsas to creative salad combinations. This happens to be one of my favorite plant-based recipes.
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