Health Benefits Of Fiber Learn Why You Need It

We all know we’re supposed to get fiber in our diets, but do you know why? Many people don’t get enough fiber every day, but understanding the various health benefits of fiber may encourage you to increase your intake.There are two different types of fiber, and each of them plays a critical role in your diet. Soluble fiber absorbs in water. Insoluble fiber does not. Insoluble fibers are not digestible by the body.

Soluble fiber binds with fatty acids and forms a gel, which increases the length of, time your stomach takes to empty. This helps in stabilizing your blood sugar levels, and helping you feel fuller for longer. Soluble fiber also helps to lower the levels of LDL (bad) cholesterol in your diet.

Insoluble fiber moves bulk through the intestines and helps the colon to maintain the right pH balance. This helps to protect against constipation because the body can remove toxins and waste more quickly. The correct pH balance also helps protect against colon cancer.

Diets high in fiber have been linked to:
• Reduced cancer risk
• Reduced weight/appetite
• Lower blood sugar levels
• Lower cholesterol

The ideal breakdown in your diet should be 75% soluble and 25% insoluble.

Sources of soluble fiber include:
• Oats
• Flax seeds
• Psyllium husks
• Oranges
• Apples
• Carrots and other vegetables

Sources of insoluble fiber include:
• Whole wheat
• Nuts and seeds
• Root vegetables
• Leafy greens
• Fruit skins

Whether you turn to supplements to increase your fiber intake, or increase the number of fiber rich foods in your diet, you should notice a difference in your overall health fairly quickly after increasing your total intake.


About Cindy Johnson

Cindy Johnson is a 26-year-old freelance writer with a passion for healthy eating and healthy lifestyle. Read her blog for healthy living tips. When she’s not writing, Cindy loves to hike in the mountains of North Carolina, where she lives with her husband, son, and a small assortment of dogs. Facebook | Twitter


  1. Really? Fiber has all the benefits mentioned here? Wow~ I knew I was pretty ignorant when it came to nutritional values and balanced diet, but really, I never knew fiber was such critical part of our diet. Live and learn I suppose, so thanks for the tips.

  2. Stacy Peterson says:

    I did not think that it would reduce cancer risk, which would attract a lot more cancer survivors like me to consider using fiber more often.

  3. Flaxseed has always been one of my favorite resources for fiber. I can honestly say that it has had better results than most other sources that are on this list, so if you’re looking to up your intake, start there!

  4. I had no idea there were two types of fiber and I didn’t even think much of fiber intake until I just sort of stumbled on to this article. I feel hungry all the time and that’s part of the reason why I’m overweight and I just can’t seem to lose weight even though I do exercise on a daily basis. Perhaps what I was lacking is soluble fiber and that has led me to feel hungry sooner and more often. I can’t put everything on that, but the lack of variety in my diet might be proof enough that I wasn’t getting enough fiber.

  5. I am all about high fiber diets because it does so much for your body, you lose weight and you are regular all the time which makes you feel better. Although I have noticed that high fiber foods don’t really like me and it tends to make my stomach talk out loud and that can be embarrassing to say the least. Thank you for posting this though it explains a lot.

  6. If soluble fiber binds with fatty acids and forms a gel, then this sounds like it makes sense and why it is known to help in fat loss. I remember hearing about one of those magic diet pills that tried to tout its legitimacy by using chemical jargon devised to sound as if the pill acted the way fiber does, but I think it was typical diet pill hype.

  7. If you’re watching your weight, fiber is your best friend. High fiber foods fill you up with fewer calories because they are naturally bulky, which makes your stomach feel full. Fiber also slows down the digestive process so you can go longer without feeling hungry again. It even decreases the amount of fat and calories that are absorbed from the digestive tract! I lose more fat when I eat oatmeal in the morning.

  8. I guess Soluable fiber is what my father takes to combat his constipation. He takes that powder that you mix with a glass of juice or water. Thankfully, I don’t have any hereditary digestive problems from him. I am also relieved to know that my diet already consists of many of these fruits. So I guess I am eating properly for the most part.

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