Fiber is amazing and wonderful. It plays a major role in our gut health in terms of feeding our gut bacteria, helping to lower cholesterol, reducing inflammation, and immune system support. If you are eating just one type of fiber, then you are risking having an under fed or under deleveloped gut bacteria. Having a diverse variety of fiber in your diet in key.
Let's take a look at all of the different kids of fiber:
Soluable fiber attract water and turns to gel during digestion and this slows digestion.
1. Beta glucans are in foods like cereals, fruits and vegetables
2. Hemicellulose are in cereals, bran, wheat, barley, and oats.
3. Lignin is found in fruits, vegetables, and cereals.
4. Xanthan gum is found in sugar substrates.
5. Resistant startchs are in high amylose corn, bananas, legumes, and potatoes.
Insoluable fiber add bulk to the stool and appears to help food pass more quickly through the stomach and intestines.
1. Arabinoxylan is found in psyllium husks.
2. Fructans are in more diverse plants, like chicory.
3. Pectin is in fruit and vegetable skins.
4. Raffinose is found in legumes.
5. Xylose is a sugar.
Pretty cool, right? Notice the similar theme listed above, that eating a variety of fruits, vegetables, and whole grains will give you the best range of fibers you require for a healthy gut.
Lockyer, S; Nugent, A. P (2017). "Health effects of resistant starch". Nutrition Bulletin. 42: 10–41.