Written by: Keliana Sewell; SLU Dietetic Intern
Protein has been sitting real comfortably at the top of nutrition trends for a while now. Protein bars. Protein shakes. Protein cream cold foam from Starbucks (this one is actually really good). Besides the point, protein is in everything! And don’t get me wrong, we love protein and all the muscle building and hunger taming magic that it brings. But fiber is ready to steal the spotlight and coming in fast. I am here to give fiber their moment they deserve and provide realistic tips to meet your fiber goals every day. From, your gut healthy dietetic intern.
How Soluble Fiber Helps Lower Cholesterol
According to the Centers for Disease Control and Prevention, over 100 million U.S. adults have high cholesterol levels, which increases the risks for cardiovascular diseases, the leading cause of death worldwide. What may seem overwhelming, can be fixed with one of our very own carbohydrates we love, soluble fiber. This type of fiber is found in plant-based foods that work to slow digestion by absorbing water and turning into a gel-like consistency, allowing it to work its magic on cholesterol.
How Insoluble Fiber Prevents Constipation
Now soluble fiber is great, but what’s even better is solubles right hand man, insoluble fiber! Insoluble fiber moves more quickly through the digestive tract, adding bulk to stool to help prevent constipation. Insoluble fiber plays a critical role in maintaining heart health by promoting regular bowel movements and enhancing gut health. These two dynamic duos sure know how to work together and get things moving!
How to Add More Soluble Fiber to Your Diet
My first rule of thumb with fiber, start SLOW! A friend of mine recently recommended I drink one of those probiotic sodas–as I am a trusted Dr. Pepper enthusiast, I was skeptical. But I trusted the sweet bubbly swap, but was quickly surprised by the immediate discomfort that followed. I never wanted to try a gut healthy beverage again. Which is why, gradually increasing your fiber intake with subtle swaps to make it more attainable and sustainable. Easy swaps include switching to whole-wheat bread on sandwiches, include fresh or frozen fruit and vegetables to any meal. I encourage adding any beans, lentils, or chickpeas to a build your own bowl. Looking for a sweet treat? How about a sweet potato brownie!
I’ve made the swap, why can I still not go to the bathroom?
A common issue people have when increasing their fiber in their diet is they find it hard to go to the bathroom. One thing I wanted to mention is when you eat more fiber, you also need to increase the amount of water you drink. Like we talked about before, fiber adds bulk to your stool, and without enough water, the bulk becomes dry and slow moving–hello constipation!
Bottom Line
Soluble fiber is a beneficial nutrient that may help naturally lower cholesterol. Think of fiber as a sponge: without water, it isnt able to soak up the dirty particles the way its supposed to leaving things high and dry. Don’t be silly, add a little fiber to be feeling good and willy!
From your fiber loving friend!
#fiber #nutrition #guthealth #probiotic #solublefiber #insolublefiber
References:
1. Ellis, Esther. “Fiber.” Www.eatright.org, 3 Nov. 2020,
www.eatright.org/health/essential-nutrients/carbohydrates/fiber.
2. Sewell, Keliana. Canva. 8 Feb. 2026, www.canva.com
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