Soluble fiber may help to reduce blood cholesterol and high blood pressure and may make it easier to control your blood sugar and reduce your risk for obesity, according to the Mayo Clinic website. However, these are not the only ways that soluble fiber is beneficial -- it can also help prevent or decrease diarrhea.
Fiber and Digestion
Because soluble fiber absorbs water, it helps to bulk up your stool. Soluble fiber also slows down the rate at which food passes through your digestive tract. This can help treat mild cases of diarrhea, according to the University of Maryland Medical Center. Insoluble fiber, on the other hand, can make diarrhea worse because it speeds up the passage of food through the digestive tract. If you have diarrhea, increase the amount of soluble fiber and decrease the insoluble fiber you consume, recommends the University of California San Francisco Medical Center.
Sources
Oatmeal, psyllium seed husks, dried peas and beans, fruit, barley, potatoes and fiber supplements all contain soluble fiber. Whole grains, fruits and vegetables, nuts and seeds and bran all contain insoluble fiber. The skins and seeds of fruit contain much of the insoluble fiber, so applesauce and bananas contain mostly soluble fiber. Canned and cooked fruits and vegetables contain less fiber than fresh or frozen fruits and vegetables.
Considerations
Drink plenty of water when you increase your fiber intake to avoid becoming constipated. As your diarrhea may have been caused by an illness that needs treatment, you should see your doctor rather than trying to stop it yourself through fiber supplements. Besides, if you are on certain medications, fiber supplements may interfere with their absorption. Your doctor can tell you whether these supplements are safe for you given any medications you may be taking or medical conditions you might have.
Recommendations
For optimal health, men 50 and under should consume at least 38 g fiber per day, and those over 50 should aim for 30 g fiber per day, according to the Mayo Clinic. Women 50 and under should aim for 25 g soluble fiber per day, and those over 50 should try to consume 21g per day. Consuming whole foods for fiber is better than taking supplements since these foods also contain beneficial nutrients; however, if you have diarrhea you may need to take soluble fiber supplements for best results.
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