The Secret Carb to Combat Inflammation, Diabetes, Cancer, and Clogged Arteries | Dr. Mandell

Fiber is a Carb! For a Healthy Gut microbiome: soluble fibres transit through the digestive tract to the colon where they encounter our gut microbes. They are considered to have prebiotic properties because they are fermented (broken down) by beneficial bacteria in the gut to produce essential short-chain fatty acids.

Health Benefits of Fiber
If you have diabetes or prediabetes, fiber is your friend because it helps with blood sugar control and weight management. It can also lower your risk of heart disease and some cancers. Specifically, fiber can help:

Control your blood sugar. Because the body is unable to absorb and break down fiber, it doesn’t cause a spike in blood sugar the way other carbohydrates can. This can help keep your blood sugar in your target range.
Protect your heart. Fiber prevents your body from taking in some fat and cholesterol, lowering your triglyceride and cholesterol levels to help reduce your risk of heart disease.
Maintain your digestive health. Fiber acts like a scrub brush, cleaning your digestive tract. It helps clean out bacteria and other buildup to improve gut health and help reduce your risk of colon cancer.
Keep you feeling full and help with weight management. Since fiber can’t be digested, it moves slowly through the stomach, making you feel fuller for longer. And many foods high in fiber tend to be low in calories, which can help with weight loss.
Types of Fiber
There are two types of fiber, soluble and insoluble. Each has important health benefits and plays a different role in the body.

Soluble fiber. This type dissolves in water and forms a gel-like substance in your stomach, slowing down digestion. It helps control your blood sugar and cholesterol, which can help prevent or manage diabetes complications. Soluble fiber is found in apples, bananas, oats, peas, black beans, lima beans, Brussels sprouts, and avocados.
Insoluble fiber. This type does not dissolve in water and typically remains whole as it passes through your stomach. It supports insulin sensitivity and helps keep your bowels healthy to keep you regular. Insoluble fiber is found in whole wheat flour, bran, nuts, seeds, and the skins of many fruits and vegetables.