Diets in today’s world are becoming more and more difficult for people to navigate. Food has become increasingly processed as time has gone on, stripping our foods of valuable nutrition. There are also personalities on social media who continue butting heads with leading scientists about what humans should be eating to achieve proper health. Is it keto? Is it carnivore? Is it vegan?
One certainty is the importance of consuming fiber in your diet. Many people ignore this significant nutrient by focusing strictly on macronutrients (carbs, fats, and proteins). However, following this common trend can present you with health issues.
Soluble Fiber & Insoluble Fiber
There are two main types of fiber: soluble and insoluble. These are both incredibly important in overall health, but they do differ in their functions and what foods they are found in.
Soluble Fiber
- What it does: Dissolves in water, forming a gel-like substance in your digestive system.
- Benefits:
- Helps lower cholesterol levels
- Helps regulate blood sugar
- Promotes feelings of fullness (good for weight management)
- Common Sources: Oatmeal, beans & lentils, pears, carrots
Insoluble Fiber
- What it does: It doesn’t dissolve in water and passes through the digestive system mostly intact.
- Benefits:
- Adds bulk to stool, promoting regularity
- Helps prevent constipation
- Supports overall digestive health
- Common Sources: Wheat bran, nuts, brown rice
In a nutshell, both types of fiber are important for a healthy diet. Having a diverse diet full of fiber-rich fruits and veggies is a great place to start.
How Insufficient Fiber Hurts
According to the USDA’s dietary guidelines, the recommended daily fiber intake for adults is between 25-34 grams a day. While there are more specific amounts based on age and gender, this is a general rule of thumb. However, most Americans struggle to even get to half of this, only consuming about 15 grams of fiber per day.
Consuming low amounts of fiber can bring many health issues, including:
- Blood Sugar Instability: Without enough fiber to slow down digestion, your body absorbs sugars from food too quickly. This leads to spikes in blood sugar followed by crashes, which can increase diabetes risk, worsen existing diabetes, and contribute to feelings of fatigue or mood swings.
- Elevated Cholesterol: Low fiber intake means less cholesterol is removed from your body. Elevated LDL (“bad”) cholesterol significantly increases your risk of heart disease and stroke.
- Digestive Issues & Gut Health: Fiber contributes to softer stools that are easier to pass, preventing constipation and related complications. Additionally, a lack of fiber can disrupt the balance of healthy bacteria in your gut, potentially leading to digestive discomfort and a less robust immune system.
Supplement if Necessary
Accessing fresh fruits and vegetables isn’t always an option. If you’re unable to eat some fruits and veggies due to an allergy or other obstacle, it may be necessary to supplement your fiber intake to maintain healthy digestive function.
Functional Beverages
Functional beverages are a convenient option to support your dietary goals. These supplemented drinks offer valuable health benefits and are ideal for busy lifestyles. It’s easy to grab a beverage on your way out when you don’t have time to prepare a meal.
COMET offers a solution to manufacturers looking to boost the fiber content in food and beverage products with Arrabina®. Arrabina is an FDA-recognized fiber that can be integrated into many applications, ensuring consumers can reach their fiber goals more easily.
If you are interested in improving the fiber content of your products, contact COMET to request a sample of Arrabina today!