For good health, you’ve probably been told to eat more fiber — but all fibers are not alike. If you have risk factors for coronary artery disease and stroke, such as belly fat, diabetes, high cholesterol, or obesity, it’s a good idea to know the difference. Here’s how fiber in general can add years to your life.
WHAT IS SOLUBLE FIBER — “The Cholesterol Sponge”
Soluble fiber acts like a “cholesterol sponge“. It soaks up cholesterol-laden bile salts in your intestine and eliminates them with other waste.
- Dissolves in water and forms a viscous gel in the intestines, which slows down digestion.
- Helps lower LDL cholesterol* (the “bad” cholesterol). Read How Plaque Attacks Your Body and Brain.
- Helps control blood sugar and diabetes. Diabetes is a risk factor for heart disease.
- Helps control body weight by making you feel full longer. (It slows the emptying of food through the gastrointestinal tract.)
- May reduce blood pressure and inflammation.
*LDL cholesterol is needed to produce hormones and provide structure to cell membranes, but because excesses can accumulate in the blood vessels and promote atherosclerosis, it’s been branded as the “bad” cholesterol.
Sources High in Soluble Fiber
- Oats, oat bran
- Barley
- Beans, split peas, lentils
- Apples, avocados, pears, citrus fruits (but not fruit juices)
WHAT IS INSOLUBLE FIBER – “Nature’s Broom”
Insoluble fiber acts like “nature’s broom”. It sweeps through your G.I. tract and helps prevent constipation and colon cancer.
• Does NOT dissolve in water, but absorbs water as it travels through your digestive tract which eases elimination.
• Helps prevent constipation by adding bulk to your diet.
• Helps maintain bowel health by speeding up passage of food and waste through your gut.
Sources High in Insoluble Fiber
- Wheat, corn, and rice bran
- Popcorn and other whole grains (except oats)
- Fruits and veggies (specifically the stalks, skins, and seeds)
- Nuts
Soluble fiber is going to absorb unhealthy fats that you consume, and the insoluble fiber is going to take it out. So chemicals found in food, the environment, and plastics, such as BPA, mercury, and pesticides, are going to move through your body quickly before they have a chance to cause too much damage to your cells.
When you follow a high protein, low carbohydrate diet, you not only deprive yourself of the nutritional benefits of whole grains, fruits, vegetables, beans, and nuts/seeds, but you lack the ability to quickly excrete chemicals that can be harmful to human health.
Karen’s Fit Tip: Fiber is being linked to improved immunity and anti-inflammatory effects. Chronic inflammation plays a role in heart attack and stroke. Snack on nuts and seeds, roasted chickpeas, air-popped popcorn. Spread avocado on your toast and sandwiches instead of butter or mayonnaise.
