Combat the Winter Woes with the Right Fiber

fiber beans and lentilsIn nature, certain fibers predominate in different seasons to deliver specific and timely health benefits. This winter, make sure you board the right fiber train to boost digestive function and support immunity.

There is soluble fiber, which expands and becomes slimy in water, like oatmeal and psyllium – think winter!

Then there is insoluble fiber, which does not break down in water, such as vegetable cellulose – think spring and summer!

Both soluble and insoluble fiber are not digestible by the body, meaning they do not break down during their passage through the digestive tract.

A Fiber for Each Purpose

We are told that if you want to lose weight, lower cholesterol, or reduce the risk of diabetes, eat more soluble fiber, such as heart-healthy Cheerios.

On the other hand, if you are constipated, feeling toxic, bloated from overeating, or just want to scrub the intestinal wall, we are told to eat more insoluble fiber in the form of vegetable roughage to boost intestinal bulk.

The Skinny: Soluble Fiber

When soluble fiber mixes with water, it becomes slimy and lubricating for the gut. Metamucil is a popular name brand of a mostly soluble fiber product.

Food Sources

Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, grains, peas and some fruits and veggies like okra and brussels sprouts.


  • Binds with fatty acids and bile in the gut, which are generally attached to bad cholesterol and toxins and earmarked for the toilet.
  • Becomes gel-like in the gut and slows the absorptions of fats and sugars into the blood stream.


  • Supports healthy cholesterol and LDL levels for optimal heart health.
  • Regulates or slows the blood sugar release from the gut for healthy blood sugar.


Notice in the soluble food list above that most of them are late season fall harvested foods for winter eating. This is one of nature’s strategies to protect the gut from the coldness and dryness of winter by soothing, warming and lubricating the intestinal walls. So when the cold sets in, be sure to enjoy a warm bowl of oats and have a pot of lentils ready for dinner.

The Skinny: Insoluble Fiber

Insoluble fiber does not mix with water and generally moves through the gut intact, acting as bulk and scrubbing the intestinal wall. Think of vegetable roughage.

Food Sources
Insoluble fiber is found mostly in vegetable cellulose, but also makes an appearance in wheat bran, fruits, whole grains, nuts and seeds, and the skins of root and ground vegetables.


  • Tends to speed up the passage of food through the stomach and intestines, adding needed bulk to the stool.
  • Also in charge of maintaining the proper pH of the gut, which regulates the balance of good bacteria in the gut.


  • Promotes regular bowel movement and prevents constipation.
  • Removes toxic waste through the colon in less time.
  • Scrubs the villi of the intestines.
  • Helps maintain an optimal pH in the intestines to prevent undesirable microbes from producing toxic substances.


Insoluble fiber is ample in the spring and summer harvests when fresh fruits and veggies abound. It does keep a low but steady appearance throughout the fall and winter, tucked away in hearty greens that can handle the frost. Thus, it’s important to have some insoluble fiber at all times to ensure the health of the colon, but when winter sets in, we can substitute some of our roughage for gut-lubricating soluble fibers.

Note: Most fiber rich foods contain both soluble and insoluble fiber. The concentration varies from food to food. Apples, for instance, contain soluble fiber in the form of pectin in their flesh, and insoluble fiber in the skin.

Learn more about fiber and how nature intends for us to eat it in my newsletter, “Eat the Right Fiber.”


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* Please Note: We cannot effectively or legally answer personal health questions here, for further assistance please consider a personalized Ayurvedic Consultation.

  • Elinore Evans

    Great article! While I was familiar with a great deal of the information I did not know that insoluble fiber helps to regulate the pH of the gut which I imagine is a key to gut health. I was surprised that while wheat bran has insoluble fiber oat bran has soluble fiber. Are there other agents besides insoluble fiber that help regulate gut pHf? Are ayurvedic enema treatments gut pH balancing? My favorite winter breakfast is hot oat bran cereal cooked with cinnamon and cardamom seeds to which raisins, chia seeds, raw cashews and coconut flakes are added. I top it off with homemade almond milk that was made with vanilla extract and dates. I am wondering if I should add some wheat bran for more insoluble fiber since I seem to have chronic gut imbalances (lately evidenced by unfriendly bacteria) despite eating an extremely healthy vegetarian ayurvedic based diet and taking a probiotic three times daily that contains saccharomyces boulardii, DDS-1 lactobacillus acidolphilus and bacillus coagulans (I have also taken l-glutamine for extensive periods to help repair the gut).