Fiber is an essential nutrient found naturally in a variety of plant foods such as fruit, vegetables, whole grains, legumes and nuts. Fiber comes in two types: soluble and insoluble. Consuming foods that are naturally rich in soluble fiber may help regulate your blood sugar levels.
Types of Fiber
Soluble and insoluble fiber perform different functions in your body. Soluble fiber helps slow digestion. As a result, it may help stabilize your blood glucose levels, as well as help lower your blood pressure and reduce your low-density lipoprotein cholesterol. Insoluble fiber helps maintain optimal digestive health by helping to promote the passing of waste material through your digestive tract.
How Soluble Fiber Works
Soluble fiber does not dissolve in water. After you consume a food that contains soluble fiber, the soluble fiber forms a gel in your stomach. The gel helps slow down your body's process of digestion. One of the effects of slower digestion is that glucose molecules enter your bloodstream at a less rapid rate. Your body produces glucose by breaking down carbohydrates during digestion. After carbohydrates are broken down into glucose molecules, they pass through the lining of your stomach and get absorbed into your bloodstream, causing your blood sugar levels to rise. Soluble fiber works to slow down your body's absorption rate of glucose into your bloodstream and help prevent sudden surges in your blood sugar.
Sources of Soluble Fiber
Only plants contain fiber. Good sources of soluble fiber include whole grains such as whole oats and barley. You will also find soluble fiber in apples and a variety of citrus fruits such as oranges, grapefruits, lemons, limes and tangerines. Starchy legumes such as black beans, navy beans, kidney beans, white beans and chickpeas are also high in soluble fiber. Among vegetables, peas and carrots make good sources of soluble fiber.
Considerations
In general, women should consume about 22 g to 28 g of fiber per day and men should consume about 28 g to 34 g of fiber daily. The U.S. Department of Agriculture does not give specific intake recommendations for soluble fiber versus insoluble fiber. Fulfill your fiber needs through the consumption of fiber-rich foods rather than by taking a fiber supplement. Too few studies demonstrate the effectiveness of fiber supplements, according to the American Dietetic Association.
References
- MayoClinic.com; Nutrition and Healthy Eating -- Dietary Fiber: Essential for a Healthy Diet; November 2009
- MedlinePlus: Soluble vs. Insoluble Fiber
- MayoClinic.com; Nutrition and Healthy Eating -- Glycemic Index Diet: Losing Weight With Blood Sugar Control; November 2009
- MayoClinic.com; Nutrition and Healthy Eating -- Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- American Dietetic Association, Eat Right; Health Implications of Dietary Fiber; October 2008
