Many people consume less fiber than recommended, even as research increasingly highlights its role in long-term health.
Rather than focusing on a single “super fiber,” experts emphasize that different types serve different purposes in the body.
In an interview with Verywell Health, dietitian Janelle Connell advises against concentrating on just one kind.
She notes that fibers perform distinct functions and tend to work best together.
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Health effects beyond digestion
A clinical review published in StatPearls links higher fiber intake to a reduced risk of cardiovascular disease and type 2 diabetes.
Certain fibers can bind cholesterol in the intestine, helping to lower LDL levels. Regular fiber consumption is also associated with more stable blood sugar control.
Researchers writing in Food Chemistry X report that some fibers are fermented by gut bacteria into short-chain fatty acids.
These compounds support the intestinal lining and may influence inflammation levels in the body.
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Understanding the different types
Fiber is typically classified as soluble or insoluble.
Soluble fiber, found in foods such as fresh and dried fruit, forms a gel-like substance in the gut.
This process can slow digestion, support blood sugar balance, and increase satiety.
Insoluble fiber, present in whole wheat flour, wheat products, and brown rice, adds bulk to stool and promotes regular bowel movements.
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Prebiotics and resistant starch
Beyond these two categories, prebiotic fibers and resistant starch also play a role.
An article in Current Developments in Nutrition explains that prebiotic fibers stimulate the growth of beneficial gut bacteria.
Resistant starch, found in cooled potatoes, rice, and legumes, passes to the large intestine before being fermented by bacteria.
Overall, current research suggests that a varied intake of fiber sources provides the most comprehensive health benefits.
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Sources: Verywell Health, Netdoktor, StatPearls, Food Chemistry X, and Current Developments in Nutrition.
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This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.