Research
Mixed
Dietary fiber must come from a diverse range of sources (soluble, insoluble, resistant starch) to maximize health benefits, as different fiber types have non-interchangeable physiological effects.
Don't just focus on the total grams of fiber. Ensure you are eating a mix of fiber types: insoluble fiber from wheat/rye for digestion, soluble fiber from oats/legumes for cholesterol, and resistant starch from cooled potatoes/pasta for gut health.
GoodSupportsMEDIUM confidence
Additionally, it is clear that the effects of these various non-digestible components of dietary fibre are not interchangeable, and it is important that fibre comes from a range of sources to ensure maximum health benefits from the fibre in the diet.
Why this rating
The paper states there is 'convincing argument' and describes specific mechanisms for different fiber types, though it notes insufficient data for specific amounts.
Source
Carbohydrates and dietary fibre
J. Lunn et al. · Nutrition Bulletin · 2007
narrative_reviewCited 348×
Read the paper This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →