You need both soluble and insoluble fiber in your diet, which are both forms of indigestible carbohydrates. Psyllium is a type of soluble fiber, whereas inulin is a type of insoluble fiber. Both of these fibers are common additives for fortified high-fiber foods and fiber supplements. While fiber is an essential part of your diet, consuming it from natural food sources, such as fruits, vegetables and whole grains, is your best option. If you think you need more fiber in your diet, talk with a healthcare professional about consuming fiber-fortified foods or over-the-counter fiber supplements.
Soluble vs. Insoluble Fiber
Soluble and insoluble fiber are equally important in your diet, but each type acts differently. Soluble fiber, such as psyllium, acts like a sponge, soaking up fluid in your digestive tract. It forms a gel-like substance that slows digestion. Insoluble fiber, like inulin, works like a broom, sweeping through your digestive tract, pushing along digested food and creating a bulkier stool. Both types of fiber are essential to keep you regular. You need a total of 14 g of fiber for every 1,000 calories you consume, according to the 2005 Dietary Guidelines for Americans. For example, if you follow a 2,000-calorie diet, you should get 28 g of fiber from your diet throughout the day.
Inulin Fiber
Inulin fiber, derived from chicory root, is often referred to as a 'functional fiber' in that it contains indigestible carbohydrates but still has many benefits. According to a 2001 review article in "Critical Reviews in Food Science and Nutrition," inulin retains its structure and is not broken down or metabolized in your intestinal tract. Inulin ferments in the colon, which may lead to gas if you aren't used to consuming fiber. The biggest benefit from insoluble fibers such as inulin is that by keeping your bowels moving regularly, your risk of diverticulitis, hemorrhoids and other disorders of the intestinal tract decreases.
Psyllium Fiber
Psyllium fiber, another type of functional fiber, is derived from the husks of psyllium seeds. Soluble fiber, like psyllium, can help lower your risk of heart disease by decreasing your cholesterol. This type of fiber can also protect your heart by lowering blood pressure and minimizing inflammation, explains MayoClinic.com Consuming foods or supplements with psyllium can also help stabilize your blood sugar by slowing down the absorption of sugar. It can be highly beneficial if you are diabetic.
Negative Effects of Fiber
While both inulin and psyllium fiber have numerous health benefits, consuming too much can cause gastrointestinal distress if you are unused to fiber. Rapidly increasing your fiber intake may cause gas, bloating, abdominal cramping, diarrhea or even constipation. If you want to increase your fiber intake, slowly introduce psyllium and inulin fiber by a few grams per day as tolerated. As long as you don't have any discomfort, continue to increase your intake until you reach your goal.
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