What is Dietary Fiber and How Can You Get Enough of It?

Dietary fiber is the indigestible part of plant foods that cannot be digested by any of our digestive enzymes. It is found only in plant

Dietary fiber is the indigestible part of plant foods that cannot be digested by any of our digestive enzymes. It is found only in plant foods: fruits, vegetables, nuts, and grains.1

How does it get digested if indigestible? Well, our friendly bacteria in our gut microbiome metabolize (consume) it for us! So, when you eat fiber, you don’t just help yourself, you help your beneficial bacteria in your gut microbiome!

Mono (Bulk) Fiber1
When a health food product contains only one type of fiber (which is often the case), it is considered a mono fiber. While consuming one fiber is undoubtedly better than consuming none, it is not the most effective way to meet your fiber goals.

That’s because you’ll either get a soluble fiber or an insoluble fiber- when you really need both.

Functional Fiber (Multi)
Functional fiber, or multi-fiber, is a blend of soluble and insoluble fibers. Few companies offer products with both kinds of fibers to save money during production.

Soluble Fiber
Soluble fiber dissolves in water, forming a gel-like substance. According to Very Well Fit, this slows down digestion2. Soluble fibers are fermented and turned into Short Chain Fatty Acids (SCFA) by the bacteria that reside in our colon. In short, SCFAs are the food source for our intestinal barrier, which plays a massive role in the immune system. It is found in foods like oats, peas, beans, and apples.1

Insoluble Fiber1
Insoluble fiber makes food move smoothly through the digestive system by adding bulk to stool. It also provides more fuel for our gut microbiome. Wheat flour, wheat bran, nuts, and beans are all excellent sources of insoluble fiber.


If soluble fiber slows down digestion and insoluble speeds it up, you have the perfect recipe for regular, healthy bowel movements. Additionally, you’ll be feeding the beneficial bacteria in the gut, allowing them to reproduce more quickly.

According to Healthline, eating the right amount of fiber (25-30 grams a day), can even help control body weight, help high blood pressure, balance cholesterol levels in the blood, and also regulate blood sugar!3

Where You Can Get It

If you’re not meeting your dietary fiber needs from fruits, vegetables, grains, and nuts, etc., it may be time to add a fiber supplement. But, don’t settle on a mono fiber product! Try Kibow Fortis. It is the prebiotic to choose when you want one source of soluble and insoluble fiber. Kibow Fortis comes in a delicious, orange creamsicle powder that you can add to your drinks, desserts, or smoothies. It also comes in capsule form- for easy on the go use.

Works Cited:
1 ABOUT DIETARY FIBER. (n.d.). Retrieved January 31, 2020, from https://kibowfortis.com/dietary-fiber/
2 Dolson, L. (2019, June 24). Why You Should Eat Plenty of Insoluble Fiber for Your Health. Retrieved from https://www.verywellfit.com/insoluble-fiber-2242009
3 Norris, T. (2017, August 22). What’s the Difference Between Soluble and Insoluble Fiber? Retrieved from https://www.healthline.com/health/soluble-vs-insoluble-fiber

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