Fiber for Colon Health

Fiber is a necessary part of healthy digestion. While many supplements exist on market, the best way to get your daily fiber intake is through a healthy and well-balanced diet containing fiber-rich foods and consumption of adequate water to keep your bowels regular.

Soluble vs Insoluble Fiber

Are you confused about soluble and insoluble fiber and which you should add to your diet? This is a common question and there’s a simple explanation: In basic terms, SOLUBLE fiber absorbs water and turns into a gel (think oatmeal), helping slow digestion. INSOLUBLE fiber doesn’t dissolve in water (brown rice, whole wheat and bran, nuts) – it increases the bulkiness of stool passing through and makes it easier to pass.

Soluble fiber reduces your body’s absorption of cholesterol and sugars and can help reduce bad cholesterol and diabetes. By slowing digestion, it can also help diarrhea, keep you full longer and even help you lose weight. Solublefiber can also increase gas production.

Insoluble fibers help with constipation, hemorrhoids, anal fissure and diverticulosis. Most foods contain both types but may be higher in one vs. the other. In general, a 25-35 gram daily fiber diet is recommended – 6 grams should be insoluble fiber.

Most fiber supplements are highest in soluble fiber, including Psyllium which is 70% soluble. Read the labels. This is also why most supplements produce gassiness. On the other hand, chia and flax seed contain mainly insoluble fiber.

Here are some tips to help you incorporate fiber into your daily diet:

How To Get Your Fiber

Below, you’ll find my top 10 list of high fiber foods to enjoy seasonally and if you’re lucky, all year round:

Don’t get bored with your fiber rich diet! Mix it up as the seasons progress to keep it interesting and keep your gut and health in top shape!

Karen Zaghiyan, MD

You Might Also Enjoy...

Hemorrhoids - How to Prevent & Treat Without Surgery

We're all born with hemorrhoids. With time, pressure on these veins can lead to swelling and symptoms. Simple lifestyle changes can help undo most early damage and non-invasive hemorrhoid treatments can prevent progression and avoid hemorrhoid surgery.

A Letter to Patients With Crohn's Disease Considering Surgery

Deciding on surgery for Crohn's disease can be daunting. A board-certified colorectal surgeon in Los Angeles, and expert in inflammatory bowel disease and cancer surgery, Dr Zaghiyan writes a letter to describe how her minimally invasive approach may help.
Image by Glen Kelp from Pixabay

New Treatments for Anal Fistula - Stem Cells & More

Anal fistula can occur in anyone but individuals with Crohn's are at higher risk. New treatments including stem cells may change the treatment landscape. Learn from Dr Zaghiyan, a leading expert in the field of anal fistula surgery and stem cells.

Rectal Cancer - Management in the Modern Era

Rectal cancer is a cancer of the distal most portion of the large intestine. The management of rectal cancer involves a multidisciplinary team and new treatments are quickly becoming available to improve outcomes for patients.
Photo Credit: Jasmin Sessler;

Anal Skin Tags - How to Get Rid of Them for Good!

Anal skin tags are annoying growths around the anus that cause itching, irritation and pain. Many individuals are also just bothered by the cosmetic appearance of tags. In this blog, you will learn why anal skin tags occur and how to treat them.