There are two main classifications of fiber, soluble and insoluble, and each play important roles in maintaining gut health and assisting your body in elimination of waste.  You are no doubt familiar with the importance of your macronutrients (proteins, carbohydrates, and fats) for health, performance, and body composition.  But your fiber intake, and the type of fiber, can be equally as important for optimizing your health and recovery.

Soluble Fiber

Soluble fiber dissolves in liquid and digestive fluids and turns into a gel-like consistency. This types of fiber are referred to as “prebiotics” and is fed upon by the bacteria in your gut.  It is vital to promoting a healthy gut flora balance as the bacteria in your intestinal microbiome are responsible for breaking down what you consume so that your body can effectively absorb them. Types of soluble fibers:

• Fructans
  • Inulin
  • FOS (fructooligosaccharides)
  • Oligofructose
• Galactan
• Pectin
• Beta-glucan

Insoluble Fiber

Insoluble fiber is responsible for adding volume to bowel movements and aiding in motility.  It binds with bile in the intestinal tract to help transport toxins out of the body through excretion.  A lack of insoluble fiber decrease your body’s ability to export toxins through the intestines, leading to re-absorption of the very materials your body is trying to get rid of. A lack of insoluble fiber can lead to irregularity or even digestive distress if you are not excreting the toxins your body is attempting to eliminate.

Recommendations

The general recommendation for fiber consumption is 25-30g per day.  However, that does not account for the drastic potential variation in an individual’s food consumption and microbiome needs.  A safe starting place is about 15g per 100g of carbohydrates. This should be quite easy if you are consuming 1-2 servings of vegetables with each of your whole-food meals, which is something we highly recommend to all of our students and clients.  By eating a serving of fibrous vegetables along with colored varieties at each meal you should have no trouble reaching a healthy amount of soluble and insoluble fiber in your diet.