Fiber - Soluble, Insoluble...What's the Difference?

Hello beautiful souls! Especially those with IBS, insulin resistance, or other digestive issues. Today and always, let’s optimize our GUT HEALTH! Let’s fuel, nourish and be kind to our SECOND BRAIN - the gut.  When it comes to eating for gut health, there are different strategies to take, and there's no one-size-fits-all recommendation! Lots of people will say "eat more fiber!" but not all fibers are the same and not everybody has the same tolerance to fiber. You have to figure out what works for you!⁣⁣ Read below for the full breakdown:

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Soluble fiber absorbs water and forms a gel. It feeds the bacteria that live in your large intestine, collectively known as your gut microbiome. As a result, those bacteria churn out powerful metabolites including short-chain fatty acids like butyrate. This type of fiber may help improve symptoms in people with IBS.⁣⁣

Examples:

• Citrus fruits

• Beans and lentils

• Bananas

• Dark leafy greens

• Psyllium Husk

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Insoluble fiber doesn't absorb water, but instead acts as an abrasive broom, sweeping up your GI tract. This type of fiber is usually well tolerated but can cause or exacerbate symptoms for some sensitive people, including people with IBS.⁣⁣

Examples:

• Nuts

• Potatoes

• Cauliflower

• Coconut

• Seeds

• Whole grains

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Resistant starch is a form of carbohydrate that acts like a fiber, is resistant to digestion, and instead feeds those microbes at the end end of your GI tract. There are multiple types of resistant starches. One form is found in unripe bananas/mangos, and another can be created when you cook and cool a starch, like a potato or rice. This is why sushi rice is actually quite healthy—b/c it's cooked and cooled.⁣⁣

Examples:

• Unripe banana/mango

• Lentils

• Tiger nuts

• Cooked and cooled/cold rice

• Cooked and cooled/cold potatoes

• Cashews

Probiotic foods contain live and active bacteria cultures. These are some of my favorites! These are pretty well tolerated except by people with histamine issues.⁣⁣

Examples:

• Sauerkraut

• Kimchee

• Pickles

• Natto

• Yogurt

• Kefir

***Note: I suggest and strongly advise all of us to start each meal with fiber (any type will do but ideally, a mix of soluble and insoluble). This is especially helpful for people with Type II Diabetes or insulin resistance. Vegetables are always the best bet if you're thinking about what to eat. So spinach, broccoli, cauliflower, kale, brussel sprouts, mushrooms, celery, etc. Why? It slows down the release of glucose into your blood, decreasing blood sugar spikes. It acts as "traffic" in your digestive system so the "cars" (i.e. food) move down your GI tract much much slower, therefore slowing down the release of glucose (from the food you are eating). Blood sugar spikes are often responsible for cravings, headaches, lack of energy, weight gain, poor sleep, etc.

Start slowly, even if you eat veggies before ONE meal of the day, you are already doing wonders for your body. Small steps are big wins, remember that. No step is ever too small. You got this!