{"id":60620,"date":"2026-10-22T11:00:00","date_gmt":"2026-10-22T08:00:00","guid":{"rendered":"https:\/\/www.craftoil.net\/?p=60620"},"modified":"2026-10-20T10:53:37","modified_gmt":"2026-10-20T07:53:37","slug":"chomu-varto-vzhyvaty-lon-kunzhut-i-chia-iaki-bahati-na-klitkovynu","status":"publish","type":"post","link":"https:\/\/www.craftoil.net\/en\/oils-en\/chomu-varto-vzhyvaty-lon-kunzhut-i-chia-iaki-bahati-na-klitkovynu\/","title":{"rendered":"Fiber: health benefits, types and high-fiber foods"},"content":{"rendered":"\n

For the human body to function properly, maintain overall health, and stay energized, it needs not only vitamins, minerals, and essential micro- and macronutrients, but also dietary fiber \u2014 coarse plant fibers that are not broken down by digestive enzymes in the stomach and intestines.<\/p>\n\n\n\n

There are two main types of dietary fiber: soluble and insoluble fiber. Soluble fiber is found primarily in oatmeal, barley, legumes (especially lentils), and apples. The main sources of insoluble fiber are grains and seeds of various crops, as well as different types of nuts, including almonds, peanuts, hazelnuts, cashews and others.<\/p>\n\n\n\n

Health benefits of dietary fiber<\/h1>\n\n\n\n

When soluble fiber enters the gastrointestinal tract, it forms a gel-like substance that helps provide a longer-lasting feeling of fullness and prevents sudden spikes in blood glucose levels. It can also bind to \u00abbad\u00bb cholesterol molecules, reducing their absorption into the bloodstream.<\/p>\n\n\n\n

Insoluble fiber passes through the stomach and small intestine in virtually unchanged form and begins to play an active role primarily in the large intestine. It serves as a source of nourishment for beneficial bacteria, including bifidobacteria and lactobacilli, helping support a healthy gut microbiome.<\/p>\n\n\n\n

Insoluble fiber also promotes intestinal peristalsis \u2014 the natural contractions of the intestinal walls \u2014 which supports regular bowel movements and the natural elimination of stool. This may help reduce digestive discomfort associated with bloating, abdominal cramps, and excessive gas.<\/p>\n\n\n\n

By absorbing moisture, insoluble fiber swells and can increase in volume by approximately 20\u201350 times. When mixed with stool, it helps soften it and can make natural bowel movements easier.<\/p>\n\n\n\n

Types of insoluble fiber<\/h3>\n\n\n\n

There are three types of plant-based fiber commonly discussed in this context:<\/p>\n\n\n\n