According to Kirkpatrick, both are critical for good health and both are best obtained through food. These are soluble (which swell in water) and insoluble (which do not swell in water). "It can also help with weight management and optimal gut health." In fact, a 2019 study found that for every 8 gram increase of dietary fiber eaten per day, total deaths and incidence of coronary heart disease, type 2 diabetes, and colorectal cancer decreased by 5 to 27 percent. "Numerous studies have shown that adequate fiber consumption can help reduce the risk of obesity, type 2 diabetes, heart disease, and certain cancers," explains Kristin Kirkpatrick, MS, RDN, president of KAK Consulting and former lead nutritionist at Cleveland Clinic Wellness Institute.
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