Digestive Regularity Digestive regularity was once thought of as fiber’s only real benefit. While the list of health benefits has gotten a lot longer, this is still a good one! Heart Health Fiber reduces the risk of heart disease, primarily through reducing LDL cholesterol levels. Appetite & Weight Control High fiber diets reduce hunger and lower body weight by adding bulk and slowing the rate at which food leaves the stomach and sugars enter the bloodstream. Blood Sugar Control & Type 2 Diabetes Risk Management People whose diets are higher in insoluble fiber have a significantly reduced risk of developing Type 2 diabetes. Gut Inflammation and Immune Function Certain fibers help boost the gut’s immune function and help alleviate gut inflammation, including irritable bowel syndrome. Nutrient Absorption Fermentable fibers that don’t qualify as prebiotics can still provide benefits by enhancing the absorption of calcium and other minerals from the large intestine. Digestive regularity Heart health Appetite and weight control soluble insoluble viscous Functional fermentable Intrinsic prebiotic Where to find your fiber Blood sugar control and Type 2 diabetes risk management Gut health Nutrient absorption Soluble & Insoluble Soluble fiber dissolves in water while insoluble does not. Viscous Soluble fibers that don’t just dissolve in water, they form a semi-solid gel. Functional Isolated fiber sources that are added during food processing to improve texture or nutrition. Fermentable Stimulates the growth of beneficial bacteria in the gut. Intrinsic Intact fiber found naturally in whole food sources. Prebiotic A fermentable fiber shown to selectively promote the growth of specific bacteria linked to health benefits. NUTRITION Diva's FIBER 2.0 Not your grandma's bran muffin! What does fiber do for you? Fiber is so much more than just "roughage!" From your heart, to your bones, to your microbiome, the list of health benefits linked to fiber keeps getting longer. psyllium husk pectin beta-glucans inulin † guar gum wheat dextrin § cellulose lignans polydextrose § oligofructose † FOS † acacia gum resistant starches Supplements (e.g. Metamucil) Apples, pears, plums, citrus fruits, functional fiber (ingredient) Oats, barley, mushrooms Chicory root, Jerusalem artichoke, garlic, Jicama, functional fiber (ingredient) Functional fiber (ingredient) Supplements (e.g. Benefiber), functional fiber (ingredient) All plant foods, especially cereal grains, cruciferous vegetables, avocado, berries, functional fiber (ingredient) Seeds, whole grains Functional fiber (ingredient) Functional fiber (ingredient) Functional fiber (ingredient) Functional fiber (ingredient) Bananas, mangoes (especially unripe), cooked potatoes, pasta, and rice, functional fiber (ingredient) Types of fiber and their properties Growing evidence for prebiotic activity † Reduced gastrointestinal tolerance § High gastrointestinal tolerability Concern Best Fiber Types Insoluble, fermentable Viscous All types Insoluble Prebiotic, functional Fermentable quickanddirtytips.com/nutrition-diva for more healthy eating tips visit Monica Reinagel is a board-certified licensed nutritionist, author, and the creator of one of iTunes' most highly ranked health and fitness podcasts. Her advice is regularly featured on the TODAY show, Dr. Oz, NPR, and in the nation's leading newspapers, magazines, and websites.