Under the umbrella terms of insoluble and soluble fibers, you may see fiber described in other ways. Foods with insoluble fibers include whole wheat products (especially wheat bran), quinoa, brown rice, legumes, leafy greens like kale, almonds, walnuts, seeds, and fruits with edible skins like pears and apples. Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with soluble fiber include oatmeal, chia seeds, nuts, beans, lentils, apples, and blueberries. Soluble fiber, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol.
Types of Fiberįiber comes in two varieties, both beneficial to health: Great sources are whole grains, whole fruits and vegetables, legumes, and nuts.
Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.Ĭhildren and adults need at least 25 to 35 grams of fiber per day for good health, but most Americans get only about 15 grams a day. Though most carbohydrates are broken down into sugar molecules called glucose, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested.
Fiber is a type of carbohydrate that the body can’t digest.
