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Fiber refers to a diverse group of carbohydrates that humans can not digest, instead they pass through most of the digestive system unchanged. The recommended intake of fiber is 38 grams for men and 25 for women, but most people eat only have that from 15-17 grams per day.

Fiber is mostly found in plant food, including fruits, vegetables, legumes, grains, nuts, seeds, and more.

From gut bacteria to weight loss, it is often considered a fundamental part of a healthy diet. Most people have a very basic understanding of fiber, and tend to lump it all into one category.

Soluble fiber blends with water in the gut, forming a gel-like substance. It can reduce blood sugar spikes, and has various metabolic health benefits. These include gums, pectins, psyllium, beta-glucans and more.

Insoluble fiber does not blend with the water and passes through the digestive system mostly intact. It functions mostly as a bulking agent, and may help speed the passage of food and waste through your gut. Insoluble fiber include cellulose and lignine.

A few readily available types of fiber include: Avocado (6.7%), artichoke (8.6%), oats (10.6%), almonds (12.5%), blackberries (6.2%), chia seeds (34.4%), sweet potatoes ()2.5%), dark chocolate (10.9%), coconuts (9%), pistachios (10%), walnuts (7%), sunflower seeds (8.6%), spinach (2.2%), tomatoes (1.2%), pumpkin seeds (18.4%), raspberries (6.5%), pears (3.1%).

Another aspect of fiber is if it is fermentable. These are fibers that the friendly gut bacteria are able to digest by fermentation and use as fuel. Since fiber can not be digested, it ends up reaching the large intestines mostly unchanged, where by feeding the friendly gut bacteria this fiber increases their number and also produce short-chain fatty acids with powerful health benefits.

Most fermentable fibers are soluble fibers and include pectins, beta-glucans, guar gum, inulin and oligofructose.

All that being said, one of the by-products of fiber fermentation is gas. This is why foods high in fermentable fiber can cause flatulence and stomach discomfort, especially if people are not used to eating a lot of fiber.

Some types of soluble fibers form a thick gel when they blend with water. These are known as viscous fibers which sit in the gut, slows down the digestion and absorption of nutrients resulting in a prolonged feeling of fullness and reduced appetite.

Many studies have been made on fiber treatment which have shown that only viscous fibers reduced food intake and caused weight loss.

Viscous fibers include glucomannan, beta-glucans, pectins, guar gum and psyllium. Good whole-food sources include legumes, asparagus, Brussels sprouts, oats and flax seeds.