In the past, the terms soluble (sticky) and insoluble (bulk) were used to classify the specific types of fiber within a product. Currently, the IOM (Institute of Medicine) recommends that these terms be phased out. The recommendation is based on research that suggests the health benefits of fiber do not hinge solely on whether or not it dissolves in water. For example, it was once believed that insoluble fibers (such as wheat bran) were linked to laxation, while soluble fibers decreased total cholesterol levels. However, scientific support for these postulations is inconsistent at best. Instead, viscosity and fermentability are now more meaningful characteristics.
The evidence for fiber's role in effectively reducing the risk of coronary heart disease (CHD) is so strong that the overall recommended Adequate Intake (AI) for fiber is based on a level observed to protect against CHD. The types of dietary fiber that have been proven effective in preventing CHD include, but are not limited to, cereals and certain viscous fibers such as cereal gums and fruit pectins.
Researchers suggest that the heart health benefits that fiber provides is based on how it effectively interferes with cholesterol and bile acid absorption, consequently lowering total cholesterol and low-density lipoprotein (LDL) cholesterol. An alternative mode of action in fiber's fight against heart disease may be the ability fiber has to delay absorption of fat and carbohydrate, which is turn leads to increased insulin sensitivity and decreased levels of circulating triglycerides.
The current daily recommendations for fiber is 25-35 mg/day for the average person.
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