Know your Fibers!
Some people don’t realize it, but there are actually two different types of fibers and their impact on your digestive system is quite different. These two fibers are soluble and insoluble.
Insoluble Fiber
Insoluble fiber, as its name suggests, does not dissolve in water and it is not fermented by your gut’s bacteria. When eaten, insoluble fiber will stay intact as it moves through the gastrointestinal tract.
The main usage of insoluble fiber is to help create bulk in a person’s stool.
Soluble Fiber
Soluble fiber is the opposite of insoluble fiber as it can be dissolved in water. Soluble fiber turns into a gel-like substance in the colon. The gel is then digested by bacteria in the large intestine. Soluble fiber can have the following dietary benefits:
Lower cholesterol: Soluble fiber can prevent the absorption of bile acids in the intestine causing increased elimination of bile salts. This leads to a reduction in bad cholesterol (LDL Cholesterol).[1]
Stabilizing blood sugar level: In people with diabetes, soluble fiber can slow the absorption of sugar and help improve blood sugar levels.[2]
Improve gut health: Some soluble fibers can feed gut bacteria, as it is fermentable in the colon and so it helps the bacteria thrive longer.
How much Fiber?
According to the Dieticians of Canada group, most Canadians only get half of the fiber they need every day.
And there is no maximum limit to fiber - reported by the Dieticians of Canada - therefore a high intake of fiber from food should not be a problem for most healthy people but the opposite is true. So how do we find our second half?
Firstly, look for fiber sources in your food. Natural sources of soluble fiber include the following:
Black Beans – 5.4 grams for ¾ of a cup
Lima Beans – 5.3 grams for ¾ of a cup
Brussel sprouts – 2 grams per ½ cup
Sweet potatoes – 1.8 grams per ½ cup
Broccoli – 1.5 grams per ½ cup
Turnips – 1.7 grams per ½ cup
Kidney beans – 3 grams per ¾ cup
When deciding to take more fiber the intake should be increased slowly and water consumption should also be increased. Many experts recommend that total dietary fiber to be approximately 25 to 30 grams per day with about one-fourth – 6 to 8 grams per day – coming from soluble fiber.
Alternatively, if you have trouble getting enough natural soluble fiber into your diet you can try adding in dietary soluble fiber supplements to make up the deficit.
Fenugreek Fiber
Fenugreek fiber is very high in soluble fiber (over 85%) and it has special characteristics that could make it more effective than other soluble fibers. It’s unique galactose to mannose ratio of 1:1 provides fenugreek fiber with a structure that is resistant to enzyme breakdown.
Fenugreek Fiber has been manufactured by Emerald Seed Products Ltd (Emerald) for over ten years. The fenugreek fiber produced by Emerald is made from locally grown fenugreek seed and is manufactured in Avonlea, Saskatchewan. Additionally, fenugreek fiber, from Emerald has the following benefits:
Control chronic heartburn and GERD
Control blood glucose levels
Lower bad cholesterol levels
Sustainable
Non-GMO
Vegetarian
Keto-friendly
Non-GMO
Obtained from high quality Canadian fenugreek seed
Traceable to the Canadian farmer
[1] An Update on Statin Alternatives and Adjuncts. Matthew J Sorrentino. Clin Lipidology. 2012;7(6):721-730.
[2] Dietary fiber: Essential for a healthy diet. Mayo Clinic