Ask The Expert
July 15, 2010
There are two types of fiber, insoluble and soluble.
Insoluble fiber adds bulk to stool. It is the form of fiber that regulates bowel movements to help prevent constipation.
Soluble fiber dissolves in water, forming a gel. It is the form of fiber that helps lower cholesterol levels.
Many foods, such as whole grains, fruits, and vegetables, are rich in both insoluble and soluble fiber. A few foods that have a little more fiber that is soluble include: old fashioned and steel cut oats, beans (like black beans, red beans and pinto beans) and apples.
Eating enough total fiber is what's important! The recommendation is 25 to 35 grams per day.
Fiber in Food
To get the recommended 25 to 35 grams of fiber per day, try to eat at least:
Try to include nuts and seeds several times a week.
Fiber in Supplements
A few examples of fiber supplements available at your local pharmacy are: