Types of fiber

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Not all fiber is the same. There are two main types, and both are important.

1️⃣ Soluble Fiber

Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract.

Benefits:

• Helps lower cholesterol
• Helps regulate blood sugar
• Supports gut bacteria
• 
  

Sources:

• Oats
• Beans
• Lentils
• Apples
• Carrots
• Sweet potatoes

2️⃣ Insoluble Fiber

This fiber does not dissolve in water.

Benefits:

• Adds bulk to stool
• Helps prevent constipation
• Supports digestive health

Sources:

• Whole grains
• Leafy greens
• Broccoli
• Cabbage
• Nuts and seeds

Why Vegetables Matter

Vegetables provide a mixture of both fiber types, making them powerful for digestive and metabolic health.

Your goal this week:

Increase vegetable diversity.

Aim to try 4–5 different vegetables this week.

✅ Try This Today

💌 This Week’s Challenge:

✅ Include at least:

• 1 soluble fiber food daily
• 1 insoluble fiber food daily

Soluble Fiber Ideas

• Oats
• Beans
• Apples
• Sweet potatoes

Insoluble Fiber Ideas

• Broccoli
• Leafy greens
• Whole grains
• Nuts

✅ Try one new high-fiber food this week

✅ Add beans or lentils to one meal

✅ Create a “rainbow salad” with at least 4 colors

✅ Share your favorite fiber-rich meal

Weekly Reflection Question

Which fiber-rich foods kept you feeling full the longest?

Take a picture of what you built and post it on our Facebook page.

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With bowls full of goodness,

Astrida

Your Dietitian @

Diathrive Nutrition, LLC

📧 [email protected] | 🌐 www.diathrivenutrition.com  

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