Supplement Spotlight: Fiber

by Molly Niendorf — September 5, 2008

I know fiber promotes a healthy heart and helps me feel satiated. Fiber also lowers LDL cholesterol levels and helps prevent certain cancers, like breast cancer. I'm a big fan of Fiber One cereal and the chocolate oat bars by the same brand.

But have you checked out food labels and seen the distinct line items for soluble and insoluble fiber? How are they different, and what are their benefits? I'd never given it much thought, and I decided to check it out. According to Healthcastle.com, both forms of fiber go undigested and excrete from our bodies. Soluble fiber, when mixed with liquid, forms a gel, and insoluble fiber passes through our bodies mostly intact. Insoluble fiber removes toxins from our colons and aids in the prevention of colon cancer. Soluble fiber slows your stomach's absorption so that you feel full longer and lowers LDL cholesterol. You don't need to worry about getting more or less of either type, just focus on increasing the fiber in your diet.

Good sources of fiber include: oat bran, nuts, fruit skins, root vegetables, carrots, psyllium husks, and flaxseed. You can also find fiber supplements in the form of chewable tablets, capsules, and scoop-able powder. For women taking birth control pills, it's important to note that fiber can interfere with the absorption of your pill. To be safe, take your pill 2 hours before or after you've ingested a fiber supplement.