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Soluble and insoluble fiber - what's the difference, and do I need both?

Essica Rahman -

There are two forms of fiber - soluble and insoluble. They’re both vital for the body, but they play different roles. Dietary fiber is found in lots of different plant-based foods, and it passes through your digestive tract without getting fully broken down.

Soluble fiber, such as pectin, is a type of fiber that dissolves in water. Insoluble fiber does not dissolve in water and includes cellulose and hemicellulose.

Benefits of Consuming Fiber

Both soluble and insoluble fiber are beneficial for the body but in different ways.

When you consume soluble fiber, it forms into a gel-like substance in your digestive tract. Soluble fiber aids digestion and slows down the release of glucose into the bloodstream after you have eaten a meal. This reduces blood glucose and insulin spikes, preventing you from getting an energy crash later in the day.

Soluble fiber is also required to keep the gut microbiome healthy. Your gut microbes break down soluble fiber through a process called fermentation to produce short-chain fatty acids. Without adequate soluble fiber, your gut microbes would not be able to thrive or support your digestive health.

Insoluble fiber draws water into your stool, causing it to become softer and making it easier to pass through your digestive tract. It also provides support for your digestive system by promoting regular bowel movements.

To gain all of the amazing benefits of fiber, you should aim to consume both soluble and insoluble fiber. To summarize some of the incredible benefits dietary fiber can help with are:

  • Controlled blood glucose levels
  • Regularity in bowel movements
  • Lower cholesterol levels
  • Improved satiety
  • Healthy weight

Where Can You Find Dietary Fiber?

Soluble fiber can be found in the following foods:

  • Oats
  • Barley
  • Rye
  • Beans
  • Carrots
  • Peas
  • Apples
  • Citrus fruits, such as oranges and lemons

Insoluble fiber is abundant in:

  • Whole wheat products
  • Wheat bran
  • Nuts
  • Potatoes
  • Cauliflower
  • Green beans