Soluble vs Insoluble Fiber - Why MicrobeFiber Works So Well

By Alex White, MD

Image courtesy of wikimedia.org

While most people know they need fiber in their diet, what they don’t know is that all fiber is not created equal.  More to the point, there are actually two different kinds of fiber: soluble and insoluble.  While this might sound like splitting hairs, having a better understanding of fiber can make a big difference to your wellbeing.

The Goo in You

Soluble fiber is hydrophilic, which means that it attracts fluid in your body, which causes it to form a goo that slows digestion.  This gives your intestinal tract the time it needs to absorb essential vitamins and minerals.  Foods loaded with soluble fiber include asparagus, barley, beans, Brussels sprouts, carrots, citrus fruit, flaxseeds, lentils, nuts, oats and sweet potatoes. 

Having a bowl of oatmeal for breakfast, or a side of three bean salad for lunch will not only help you put more soluble fiber in your diet, but it can also reduce your cholesterol levels.  The December 2013 edition of Today’s Dietician, stated that,

“The National Cholesterol Education Program Expert Panel found that by consuming as little as 5 to 10 grams of soluble fiber per day has been shown to reduce LDL cholesterol levels by approximately 5%.” http://www.todaysdietitian.com/newarchives/120913p16.shtml

Don’t Like to Eat Your Veggies?

Image courtesy of Microbe-Fiber.com

It’s a sad fact that most Americans don’t ingest nearly enough fiber.  A combination of factors, including our predilection to eat processed food, added to the fact that, Americans, as a whole, don’t like to eat their veggies, makes it difficult for most to get the recommended 20 to 35 grams of fiber per day.  If that’s what is troubling you, there is a solution: fiber supplements.  Of particular use are fiber supplements in a powdered form, since they can be mixed into beverages, and/or sprinkled over food.  Just make sure you find a supplement that isn’t adulterated with fillers or artificial sweeteners.

Whether it's aspartame, fillers or flavoring, many fiber supplements have additives. MicrobeFiber™ has NO additives! The contents of our product is designated by the FDA as GRAS, which is the FDA designation that a substance added to food is considered safe by experts and so is exempted from the usual Food, Drug and Cosmetic Act (FFDCA). Try MicrobeFiber™ and you will see the difference!

Rocks in the Box

By its very definition, insoluble fiber cannot be broken down during the process of digestion.  As far as your gut is concerned, it’s like having rocks in the box.  Everything from the outer skin of an apple, to the outer layer of corn, grapes and peas is loaded with insoluble fiber.  So too are whole grains, wheat bran, cabbage, lettuce, onion and dried fruit such as dates and prunes.  Since insoluble fiber is passed through the gut much faster than soluble fiber, this is one reason that prunes have traditionally been prescribed for constipation.

If you like to snack on popcorn while you watch movies, this is also an excellent source of insoluble fiber.  Just make sure you skip the butter, since it adds a lot of fat and excess calories.  Try sprinkling dry spices such as garlic powder, paprika, lemon pepper, sage or thyme atop your popcorn to add some flavor.  A little spritz of fresh squeezed lemon, lime or orange juice can also give your popcorn a kick.  Just don’t overdo it, or you will reduce that popcorn crunch.  My advice is to use a spray bottle.

How Low Can You Go?

Most people know that adding fiber to their diet can improve regularity and eliminate constipation.  But many don’t realize that fiber can do so much more. 

·         Looking to lose weight?  Getting more fiber makes you feel fuller faster.  They also help you feel full longer, which helps you avoid snacking.

·         Got diabetes? Fiber slows sugar absorption, which is critical to those with diabetes.

·         Have high cholesterol? Soluble fiber helps lower cholesterol levels by lowering the level of low-density lipoprotein in the body.

·         High blood pressure bothering you?  Getting more fiber in your diet has been proven to help lower blood pressure levels.

While getting too little dietary fiber can be bad for your health, so is getting too much too fast.  Suddenly introducing a lot of fiber into your system can result in gas, cramping, bloating and diarrhea.  (Using a fiber supplement that has additives and sweeteners can also cause this problem.)  If you are looking to increase your daily intake of fiber without experiencing any unpleasant side effects, the best way to do so is by ramping up your intake over several weeks until you reach the desired level.  The bacteria in your gut needs time to adjust to the change.

When you consider the many ways in which adding fiber to your diet can improve your health, coupled with the ready availability of fiber supplements such as MicrobeFiber, is there any reason not to make fiber your friend?

Alex White, MD is the Clinical Research Director of MicrobeFiber™