Types of Fiber and Their Health Benefits

There are several types of fiber. Each works differently in your body and gives you distinct
health perks. You may be familiar with the terms "soluble fiber" and "insoluble fiber," but within
each of those labels are many different kinds of the nutrient.

All types of soluble fibers slow digestion, so it takes longer for your body to absorb sugar
(glucose) from the foods you eat. This helps prevent quick spikes in your blood sugar levels --
an important part of managing diabetes. Soluble fibers also bind with fatty acids, flushing them
out of the body and helping to lower LDL (bad) cholesterol.

Insoluble fibers help hydrate and move waste through your intestines. That's one thing it does
that helps prevent constipation and keeps you regular.

Most of us get both types of fiber from foods and supplements. You can get the nutrient from
fruits, vegetables, nuts, beans, and grains. “Functional” fiber is extracted from its natural
sources, and then added to supplements or fortified foods and drinks to boost their fiber content.

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Most nutritionists say to get fiber from whole foods because they're healthy in other ways, too.
But if you don’t get enough from your diet, fiber supplements can help fill in the gap. And
evidence shows that most of us aren’t getting enough. The average person only gets about half
of the fiber needed daily. Women 50 and younger should try to get 25 grams a day, and men
should shoot for 38 grams.

Aim to eat a wide variety of different types of fiber. This chart shows the most common types of
dietary and functional types and explains where they come from and how they can keep you
healthy.

Types of Fiber Soluble or Insoluble Sources Health Benefits

Cellulose, some hemicellulose Insoluble Naturally found in nuts, whole wheat, whole
grains, bran, seeds, edible brown rice, skins of produce. "Nature's laxative": Reduces
constipation, lowers risk of diverticulitis, can help with weight loss.
Inulin oligofructose Soluble Extracted from onions and byproducts of sugar production
from beets or chicory root. Added to processed foods to boost fiber. May increase "good"
bacteria in the gut and enhance immune function.
Lignin Insoluble Found naturally in flax, rye, some vegetables. Good for heart health
and possibly immune function. Use caution if you have celiac disease or are gluten intolerant.
Mucilage, beta-glucans Soluble Naturally found in oats, oat bran, beans, peas,
barley, flaxseed, berries, soybeans, bananas, oranges, apples, carrots. Helps lower bad LDL
cholesterol, reduces risk of coronary heart disease and type 2 diabetes. Use caution if you have
celiac disease or are gluten intolerant.
Pectin and gums Soluble (some pectins can be insoluble) Naturally found in fruits,
berries, and seeds. Also extracted from citrus peel and other plants boost fiber in processed
foods. Slows the passage of food through the intestinal GI tract, helps lower blood cholesterol.
Polydextrose polyols Soluble Added to processed foods as a bulking agent and sugar
substitute. Made from dextrose, sorbitol, and citric acid. Adds bulk to stools, helps prevent
constipation. May cause bloating or gas.
Psyllium Soluble Extracted from rushed seeds or husks of plantago ovata plant.
Used in supplements, fiber drinks, and added to foods. Helps lower cholesterol and prevent
constipation.
Resistant starch Soluble Starch in plant cell walls naturally found in unripened
bananas, oatmeal, and legumes. Also extracted and added to processed foods to boost fiber.
May help manage weight by increasing fullness; helps control blood sugars. It increases insulin
sensitivity and may reduce the risk of diabetes.
Wheat dextrin Soluble Extracted from wheat starch, and widely used to add fiber in
processed foods. Helps lower cholesterol (LDL and total cholesterol),and may lower blood
sugar and reduce risk for heart disease; more research is needed. Avoid if you have celiac
disease or are gluten intolerant.

WebMD Medical Reference

Reviewed by Melinda Ratini, DO, MS on June 1, 2018
Sources
© 2018 WebMD, LLC. All rights reserved.

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