Insoluble VS Soluble Fiber

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What is fiber?

Fiber is a type of carbohydrate that cannot be digested by the body. Fiber comes from the diet and can be soluble or insoluble. Soluble means it can dissolve in water, and insoluble means it cannot dissolve in water. Most plants contain both of these types of fiber.

Types of Fiber & The Benefits

Soluble fiber helps to create a gel in the gut to aid in digestion. This type of fiber is fermentable because it acts as food for gut bacteria to break down and ferment it. Some examples of soluble fiber are:

  • oatmeal

  • chia seeds

  • blueberries

  • apples

Insoluble fiber attracts water into the colon making it easier to pass and softer for bowel movements. This type of fiber is non-fermentable because bacteria do not break it down. Some examples of insoluble fiber are:

  • quinoa

  • brown rice

  • kale

  • fruits with edible skins like pears and apples (yep, apples are a source of both soluble and insoluble fiber)

Dietary fiber can do a lot to benefit your health. It can help:

  • Control body weight

  • Control and possible prevent hypertension

  • Help balance cholesterol levels in the blood

  • Regulate bowel movements and possible prevent hemorrhoids

  • Regulate blood sugar

  • Regulate your body’s satiation signals which let you know when you’re full

  • Lower risk of colon cancer

  • Lower risk of breast cancer

  • Lower risk of diabetes

  • Require more chewing which slows down your meals and aids digestion

How much fiber do you need and what are some good sources?

Adults need 25-35 g of fiber per day for good health. Most Americans only get 15 g! Here are some examples of good sources of fiber:

  • Pears

  • Strawberries

  • Avocado

  • Apples

  • Raspberries

  • Bananas

  • Carrots

  • Beets

  • Broccoli

  • Artichoke

  • Brussel sprouts

  • Lentils

  • Kidney beans

  • Split peas

  • Quinoa

  • Oats

  • Popcorn

  • Almonds

  • Chia seeds

  • Sweet potatoes

  • Dark chocolate

Taking in too much fiber can cause gas pain, bloating, or belly discomfort. Also, if you take in too much fiber without the right amount of water, this can have the opposite effect and bind you up!

Tips for increasing fiber on a daily basis:

  1. Eat whole fruits instead of fruit juices

  2. Replace white rice, bread, and pasta with minimally processed brown rice or other whole grains like barley or millet

  3. Add high fiber foods to your current meals: 1-2 tablespoons of almonds, ground flax seeds, or chia seeds to cereal, soups, and smoothies

  4. Snack on crunchy raw vegetables or a handful of almonds instead of chips or crackers

  5. If it is difficult to eat enough fiber, you can use a fiber supplement, but the supplement should not be used to replace high fiber foods

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Written by Virginia Conner, PA-C

Shore Integrative Health Team