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Types of Fiber and Their Benefits

CATEGORY TYPES What it Does Dietary Sources
Soluble Fiber  Beta-Glucan, Gum, Mucilage, Pectin, Some Hemicelluloses Forms a gel-like substance in the intestines that protects against diarrhea. 

Promotes satiety and controls insulin activity for healthy blood sugar levels. 

Helps lower bad cholesterol (LDL) and serum levels in the blood.

Acacia gum, acai, apples, beans, brussel sprouts, flax seed, legumes, marshmallow root, oat bran, psyllium, pumpkin, resistant starch, slippery elm, wheat dextrin 
Insoluble Fiber  Cellulose, Some Hemicellulose, Lignin, Some Pectins Helps retain water within the colon, bulking up the stool.

Eases constipation by encouraging the passage of waste.

Supports a healthy heart.

Beets, bell peppers, cabbage, fenugreek, lettuce, raspberries, rice bran, turnips, wheat bran 
Prebiotic Plant Fiber (Subcategory  of Soluble Fiber) FOS, Fructan, GOS, Gum, Inulin, Oligofructose Stimulates healthy probiotic bacteria growth in the intestines. May help improve mineral absorption.

Promotes regularity, and soothes symptoms of gastrointestinal disorders.

May help in the treatment of various colon diseases.

A. pullulans, artichokes, agave, bananas, burdock root, chicory root, garlic, jicama, leeks, prune powder, onions, root vegetables, wild yams
Immune-supporting Fibers Arabinogalactan (soluble), Pectin (some soluble, some insoluble) Helps keep pathogens out of the intestinal tract and strengthens the immune response.

Slows the passage of food through the GI tract.

Apple pectin, apricots, beans, berries, carrots, citrus fruit, grapes, peaches