If fiber had a dating profile, it would read: “Essential. Underappreciated. Always there for you.”

You need it for regular digestion, balanced blood sugar, steady energy, and a happy microbiome—but 95% of us aren’t getting enough. And it’s not your fault. The real problem? We’ve been taught to think all fiber is the same. *SPOILER ALERT* It’s not!

Let’s break it down. These are the five major fiber food groups your gut actually craves, and what happens when you actually get them all.

1. Resistant Starches

Think of resistant starch like the stealthy MVP of fiber. It slips through your small intestine undigested and feeds your gut bacteria right where they need it.

Best sources: Green bananas, cooked-and-cooled potatoes, lentils, oats, and legumes.

Why it matters: Helps improve insulin sensitivity, boosts satiety, and supports better blood sugar balance.

Pro tip: Most people don’t get much of this unless they’re eating a lot of cooled rice or bananas that aren’t brown and mushy (that’s why Core Fiber includes it in our blend). Cook your potatoes the day before you eat them so they can fully cool. Reheat them the next day, and YOU have just made potatoes with resistant starch!

2. Soluble Fiber

Soluble fiber dissolves in water to form a gel-like substance in your gut. Think: slow release. It keeps digestion chill and blood sugar stable.

Best sources: Oats, apples, psyllium, beans, citrus, barley, flax.

Why it matters: It’s a heavy-hitter for heart health, glucose control, and satiety.

Watch out: Most bars and supplements only give you one kind (like psyllium) and call it a day. That’s like fueling an athlete with only protein powder. Nice idea, incomplete results.

3. Insoluble Fiber

This is the roughage - the part of plants that doesn’t dissolve and adds bulk to your stool. It helps everything keep moving.

Best sources: Whole wheat, vegetables (especially the skins), nuts, and seeds.

Why it matters: Prevents constipation, keeps your digestive tract running on schedule, and helps you feel lighter and more regular.

TL;DR: Insoluble fiber keeps things moving so your poop doesn’t get stuck in traffic. Buh-bye constipation!

4. Fermentable Prebiotic Fiber

This is the gut-loving, bacteria-feeding superstar. Prebiotic fiber is what your good microbes eat to produce short-chain fatty acids, which help lower inflammation and improve immune health.

Best sources: Chicory root inulin, Jerusalem artichokes, leeks, garlic, onions, and acacia.

Why it matters: Without it, your gut microbiome goes hungry, and that can impact digestion, mood, immunity, and even skin.

Reality check: Most of us don’t eat enough of these foods consistently. That’s why supplements matter.

5. Beta Glucan & Specialty Fibers

These fibers are found in oats, barley, and certain fungi. They’re the heavy-duty squad; great for cholesterol, blood sugar, and immune defense.

Best sources: Oats, mushrooms, barley, seaweed.
Why it matters: Beta glucan helps regulate metabolism and fuel performance. We include it in Core Fiber because athletes and go-getters need more than “just enough.”

So, Why Core Fiber?

You’d have to eat a green banana, a bowl of oats, a plate of lentils, a scoop of garlic hummus, and some barley soup every day to get the balance Core Fiber delivers in one scoop.

We’re not about shortcuts. We’re about smart support. Our Core Fiber ActiveFiber Blend™ includes all five of these fiber types, so your body gets what it needs to digest, perform, and recover like a pro.

TL;DR?

The 5 Fiber Food Groups: Quick Reference Table

Want in on fiber that fuels your lifestyle?
Try Core Fiber today. One scoop, five fiber types, zero regrets.