- Oats
- Chia seeds
- White rice
- Ground flaxseed
- Cooked root vegetables
- Zucchini
- Eggplant
Insoluble fiber is often referred to as the rough, “brushy” kind. It includes the skins and seeds of various fruits and vegetables, along with whole grains such as brown rice, dark leafy greens, nuts, seeds, cruciferous veggies, and legumes.
The primary distinction between the two fiber types is that insoluble fiber does not dissolve in water, prompting intestinal muscles to contract and providing “bulk and structure” to stools, according to Liebling.
Simply put, soluble fiber is essential for regulating blood sugar and cholesterol, whereas insoluble fiber aids in maintaining digestive regularity.
Why is fiber essential?
Protein has been a focal point of nutritional discussions for some time, but by 2025, fiber is expected to be in the spotlight. Liebling highlights three vital reasons to increase fiber intake.
1. Gut health
“Fiber acts as nourishment for your beneficial gut bacteria, known as the gut microbiome,” she states. “This internal control center regulates immunity, metabolism, cognitive functions, and hormonal equilibrium.”
Liebling further explains that sufficient fiber intake supports the detoxification of excess hormones, such as estrogen, which can lead to undesirable symptoms and painful menstrual cycles.
2. Waste elimination
As highlighted, fiber provides “bulk and structure” to stools, facilitating regular bathroom visits. “Fiber aids in the efficient movement of waste through the intestines while absorbing and binding surplus hormones, cholesterol, and toxins for safe removal,” Liebling notes.
3. Metabolic health
Fiber is crucial for maintaining steady blood sugar levels and promoting healthy cholesterol. “Soluble fiber creates a gentle gel in the gut that slows glucose absorption, helping to avoid sudden spikes and drops in blood sugar that can negatively impact energy levels, trigger cravings, and influence mood,” explains Liebling.
