These Foods Pack Both Soluble and Insoluble Fiber — Eat Up for *All* the Digestive and Longevity-Boosting Benefits

 

Dietary fiber is the gift that keeps on giving, as it can promote better BMs, support heart health, encourage healthy aging, and then some. Unfortunately, per a 2021 report by the American Society for Nutrition, only seven percent of Americans get enough of it in their diets, so consider this to be a PSA urging you to pack your cart (and ultimately your plate) with more fiber-rich foods.

However, not all dietary fibers are the same. For instance, there are soluble and insoluble fibers, which work in different ways to offer different benefits.

.Hoping to boost your fiber intake and get the best of both worlds? The good news is that there are many foods that include both types of fiber, making it that much easier to diversify your diet (and thus your gut) with a two-for-one deal. We asked Megan Rossi, PhD, Rd, a dietitian, gut health research fellow at King’s College London, and author of How to Eat More Plants, to share the best foods that pack both—as well as a few key FYIs on fiber sources.

The benefits of different fiber types and sources

In simple terms, soluble fiber dissolves in liquid whereas insoluble fiber doesn’t. As Max Pitman, MD, gastroenterologist and medical director at Salvo Health, previously told Well+Good, the former slows down digestion and can be helpful for the likes of diarrhea, bloating, and abdominal discomfort, whereas the latter can actually speed up digestion and is thus more helpful for constipation. Still, he explained that eating both types of fiber can offer a variety of benefits, “including stabilizing blood sugar, promoting digestive regularity, reducing cholesterol, and even lowering your risk of developing heart disease and many types of cancer.”

Growing up, my mom would always bring me a can of Ginger Ale to glug down when I was dealing with an upset stomach. Although this was likely a bit of the placebo effect at play—let’s be honest, that soda can probably contained no fresh ginger whatsoever—it still managed to make me think that I felt a whole lot better. And hey, that was all that mattered. Thanks, mom.

Nowadays, finding drinks made with a substantial amount of fresh ginger (or simply making one at home from scratch) is super easy—and definitely the more science-backed option when it comes to calming a belly ache. So, when we discovered this three-ingredient ginger 

To learn all the benefits of this refreshing and super hydrating beverage, we spoke with Amy Shapiro, MS, RD, CDN, a registered dietitian and the founder and director of Real Nutrition. She explains why ginger and lemons make the perfect combination for combating inflammation and boosting your immune system, and shares her essential tips for making this recipe even more delicious and nutritious than ever.