Which Fiber is Best for Your Heart?
By Maggie Davis, MS, RD, LDN, FADA, CDE

Fiber that is contained in our food can help to make us feel full and it can provide other beneficial health benefits. The two main types of dietary fiber are water-soluble and insoluble fiber. We should consume somewhere between 20 and 40 grams a day of total fiber, depending on how many calories we consume.

Insoluble fiber is not digestible and is not soluble in water, but it draws water into our colon, increases the bulk of our stool and cleans the colon as it moves through our digestive tract. This is “roughage” – think of shredded wheat which is high in insoluble fiber.
Water-soluble fiber dissolves in water and is found in oat bran, barley, legumes, psyllium, nuts, beans, pectins, gums and various fruits and vegetables. It forms a bulky gel in the intestine. Soluble fiber acts like a sponge to soak up cholesterol in the intestine and excrete it. The recommended intake of soluble fiber is 5 to 10 grams per day.

• Glucan is a soluble fiber that is found in whole oats and barley. Aim for 3 grams per day.
• Psyllium seed husk is found in powdered supplements such as Metamucil. 2 Tablespoons provides 7 grams of fiber
• Gums are found in legumes such as lentils, beans and chickpeas.
• Pectin is found in fruits such as apples and pears

Water soluble fiber can also stabilize blood sugar by slowing down the absorption of carbohydrates into our bloodstream.

Start slowly, increase your intake gradually. Use Beano if necessary to prevent gas. In time your get will get accustomed to the extra fiber.