# Dietary Fiber --- **Dietary fiber** is any non-digestible substance that we take in. Although we don't get any calories or nutrients from fiber, it is still important to our [[digestive system|digestive health]] due to various factors like adding bulk to our stool which helps it flow through the [[gastrointestinal tract|GI tract]], and also as food for our [[normal microbiota|normal flora]], which in turn can give us nutrients. Dietary fiber is split into two categories, **soluble** and **insoluble** fiber. ## Soluble Fiber **Soluble fiber** dissolves in water and forms a gel-like substance after you consume it. It also helps slow down digestion, which has several benefits. It helps aid in blood sugar control because it doesn't spike glucose, it helps treat diarrhea by slowing down runny stools, but it also can help constipation because it helps keep water in the intestines and giving something for peristalsis to grab onto. Sources of soluble fiber include: - Apples - Bananas - Oats - Barley - Peas - Black beans - Lima beans - Brussels sprouts - Psyllium (a common fiber supplement) ## Insoluble Fiber **Insoluble fiber** does not dissolve in water, but remains pretty much the same as it passes through the tract. This really helps bulk up the stools, which helps it move smoothly through the system. Unfortunately it can make make diarrhea worse by drawing too much water into the GI tract. Insoluble fiber can also cause gas and bloating, so consider starting to increase your intake slowly. Sources of insoluble fiber include: - Whole wheat flour - Wheat bran - Nuts - Seeds - Beans, peas, and lentils - Berries - Spinach - Avocado - Cauliflower - Popcorn - Skins of many fruits and vegetables ___