Because of carbon’s ability to form diverse and flexible bonds with other things, it is considered the building block for all organic, living organisms on earth. Carbohydrates are hydrated carbons, or rather, carbons that are hydrated, hence the term, ‘carbo’-‘hydrates’. Carbohydrates could have easily been also called, “carbo-oxy-hydrates”, since they consist of carbon, hydrogen and oxygen. Carbohydrates are used for energy and to store energy, both for plants, animals and other living organisms. These carbohydrates consist both of simple and complex sugars and are divided into: simple sugar, starch and fiber. In this article, I will be discussing the fiber constituent of carbo-hydrates, the best forms, specifically that of soluble fiber. As an added bonus, I’ll also be discussing resistant starch, and the beneficial short chain fatty acids that can also be derived from them.
Carbohydrates include both fiber and starch. Fiber is divided into soluble and insoluble. Soluble fiber dissolves in water and may form a gel. Insoluble fiber does not dissolve in water. Insoluble fiber is not recommended for regular use, since it is harsh on the digestive system and does not feed the probiotics soluble fiber and resistant starch are known for doing. Insoluble fiber is therefore for temporary use only, for severe constipation.
In simple terms, the best fiber for gut health, is soluble fiber! This is beneficial for maintaining gut mobility, keeping the microbiome healthy and sufficient, blood sugar balance, cholesterol lowering, the removal of toxins, weight management and cancer prevention.
Soluble Fiber
Soluble fiber might help you to move your bowel more efficiently, but that’s probably not its main job. Its main job is to provide nourishment and fuel for your gastrointestinal microbiome, and to manage blood sugar levels.
There are many forms of soluble fiber. Some are frankly, better than others. If psyllium husk, Metamucil, Citrucel, and inulin come to mind when you think about soluble fiber, keep in mind there may be safer options. Keeping it short and simple, think the best forms of soluble fibers might be pectins, acacia gum and beta-glucan.
Pectins: Pectins are found in fruits like apples and citrus peel, including the “modified”, Modified Citrus Pectin (MCP).
Modified Citrus Pectin is an altered form of pectin where large pectin molecules are broken down into smaller, low-molecular-weight fragments. This modification makes it water-soluble and bioavailable, creating a higher absorption rate within the body, and for use as a detoxification agent by binding to bile acids and heavy metals.
Acacia (Senegal) gum: Also known as gum arabic, this can be found from the sap of the Acacia senegal tree and is sold as a powder; shown to be particularly beneficial for constipation patients with IBS.
Beta-glucans: A type of polysaccharide found in grains, particularly oats and barley. The “best” form of beta-glucan depends on the health goal, with yeast and mushroom-derived beta-glucans being superior for immune support, while oat and barley-derived beta-glucans are most effective for lowering cholesterol and blood sugar. Yeast and chaga beta-glucans, for instance, have shown stronger immune-modulating effects in studies compared to grain-derived versions.
Resistant Starch
Some types of starches are resistant to digestion, hence the term resistant starch. Resistant starch acts like insoluble fiber in the stomach and small intestine. But don’t let that discourage you. In the large intestine, it acts like soluble fiber — fermented by gut bacteria as a food source. This fermentation process produces beneficial short-chain fatty acids (SCFAs) — particularly butyrate — that promote gut health and other physiological benefits. Resistant starch is also known to produce even more beneficial butyric acid than regular soluble fiber; and by specifically bypassing other cells to travel to and seek out colon cells, it offers unique benefits there, like reduced inflammation, and potential protection against colon cancer.
Perhaps the best sources of resistant starches are from green bananas and green plantain.
Food-source fiber
Perhaps the best sources of food-derived fibers are simply from beans, specifically adzuki beans and black beans. These beans should be soaked for about 12 hours, then thoroughly rinsed, before boiling. Do not expect that these food-derived fibers will resolve constipation!
Daily Recommendation
The current RDI for daily fiber intake for male and female are about 30 and 25 grams, respectively. I find this an impossible number to achieve. Most food-source fiber is only 2 or 3 grams per serving, such as carrots. Furthermore, soluble vs insoluble fiber was not distinguished in the RDI data.
Instead of 30 grams of fiber to create peristalsis (bowel movement), I think it would be more practical to focus on increasing vitamin B1 intake, which actually helps create peristalsis. And I may prove it. The same things often mentioned for increasing fiber, are the same things needed to increase B1: [black] beans, green peas, oats, [sesame] seeds, [sunflower] seeds , etc.
What to do!
If you are confused about which is the best fiber to take for your particularly situation, think soluble fiber is your best bet. If your goal is to manage IBS, think Acacia Senegal (fiber). If your goal is to detoxify heavy metals from your body, think pectin, especially MCP. If your goal is to build your immune system, lower inflammation and prevent cancer, think beta glucan.
Resistant starch may also be more beneficial than soluble fiber for feeding the microbiome of the colon.
Insoluble fiber — such as wheat bran, flaxseed, quinoa and chia seeds — should serve as your last resort for stubborn and chronic constipation. Consider supplementing with vitamin B1 for a few days instead, as chronic constipation is often more of a muscular coordination disorder rather than a direct, digestive problem.