More Than One Kind of Fiber…?
Dear Dr. Cutler,

I have heard about the importance of fiber in my diet, but only recently have I heard that there are two different types of fiber that I need. Could you tell me what the two types are and what I need? —Raye B.

Dear Raye,

There are indeed two types of fiber—soluble and insoluble—and both are very important! Whole foods have a balance of both soluble and insoluble fiber.

Soluble fiber is what you find in fruits such as strawberries, apples, pears, oranges and lemons, plus in many vegetables. Foods such as oat bran, barley, nuts, seeds, beans and lentils are also high in this fiber content.

Soluble fiber can lower cholesterol by binding fat in the intestinal tract. This fiber also causes the stomach to empty slower which allows blood to be absorbed more slowly into the bloodstream and decreases your risk of Type II diabetes.

Now insoluble fiber is highest in whole grains, starchy vegetables and leafy vegetables. And it is different in that it does not get absorbed. Instead, insoluble fiber cleans out the intestines by moving stool through the intestinal tract. It also balances intestinal pH so that healthy organisms are maintained there.

To prevent disease, you need at least 75 grams or more of fiber daily. This means eating approximately six vegetables and three fruit servings plus whole grains, nuts, seeds and lentils every day.

All the best!

Michael Cutler, M.D.