Real Fiber vs. Fake Fiber

For years, we’ve all heard the message that we need more fiber in our diets. While that’s true, it’s important to understand that not all  sources are created equal when it comes to supporting gut health. Whole foods and fiber supplements differ significantly in their impact on digestive health.

Understanding the Types and Sources

There are two main types of fiber: soluble and insoluble. Both are crucial for gut health and are naturally found in whole foods. The soluble type dissolves in water, forming a gel-like substance that aids digestion and feeds bacteria in the colon , while insoluble fiber doesn’t dissolve but absorbs fluids and sticks to other materials, helping form bulkier stools.

Many people turn to supplements when they don’t get enough roughage from their diet. However, these products often come with drawbacks.

The Problem with Fiber Supplements

Added ingredients

According to Gabrielle Grandell, Dallas Functional Nutritionist and Functional Medicine Certified Health Coach, the unfortunate part about many fiber supplements is that they often add food dyes, preservatives, artificial sweeteners or natural flavors. These are detrimental to the gut microbiome.

Limited benefits

Moreover, while these supplements may provide some roughage, they lack the additional nutrients found in whole foods. Gabrielle explained,

You would find much more value in eating food that had these different kinds of fiber, because they also have the vitamins and minerals and phytonutrients.
Gabrielle

Potential side effects

Some supplements that people often use to help with regularity contain chemicals that may have adverse effects. Gabrielle warned, “Certain over-the-counter laxatives even have warning labels due to potential neurological concerns.”

The Whole Food Advantage

Eating roughage-rich whole foods provides numerous benefits beyond just fiber:

• Natural variety of both soluble and insoluble fiber
• Essential vitamins, minerals, and phytonutrients
• No artificial additives or preservatives

If you’re looking to improve your gut health, focus on incorporating more fiber-rich whole foods into your diet rather than relying on supplements. Your gut will benefit from the natural, complete package that whole foods provide.

Examples include plants of all kinds including fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods not only provide fiber but also offer a wide range of other nutrients that support overall health and well-being.