About fiber: soluble and insoluble

Did you know there are different types of fiber? Fiber is an important part of a balanced diet, but not all fiber is created equal. Soluble fiber and insoluble fiber are two types of fiber that play a role in supporting gut health, digestion, and overall health. Understanding the differences between these two types of fiber can help you make smarter dietary choices, ultimately leading to a healthier diet.

This article details what soluble fiber and insoluble fiber are, their key differences, and recipes to help you increase your fiber intake.

What is soluble fiber?

Soluble fiber is a type of dietary fiber that dissolves in water and forms a gel-like substance in the digestive system. Because it is gel-like, soluble fiber moves slowly through the digestive tract. This mechanism provides a variety of health benefits.

Soluble fiber helps regulate the body’s ability to absorb sugar from food, which can help prevent large spikes in blood sugar after a meal. It also promotes feelings of fullness, healthy cholesterol levels, and regularity.

Many common foods provide soluble fiber, including:

• apple
• avocado
• barley
• beans and legumes
• broccoli
• chia seeds
• citrus fruits
• Fig
• Nuts and seeds
• pear
• sweet potato
• radish

What is insoluble fiber?

Unlike soluble fiber, insoluble fiber does not dissolve in water or form a gel. Insoluble fiber has a rough texture and remains intact as it passes through the digestive system. Its coarse texture helps increase stool bulk, making it easier to pass through the digestive tract. This action supports regular, healthy waste elimination and overall digestive health.

Many foods provide insoluble fiber, such as:

• Apples (especially the peel)
• broccoli
• brown rice
• carrot
• green leafy vegetables
• beans
• Nuts and seeds: almonds, walnuts and sunflower seeds
• Quinoa
• Whole wheat bread

Incorporating these foods into your meals can help maintain optimal digestion and ensure your regularity stays on track.

Soluble fiber vs. insoluble fiber? Which one is best?

Many people wonder if they should prioritize soluble fiber over insoluble fiber. The answer is that soluble fiber and insoluble fiber work in complementary ways to support your health. As mentioned earlier, soluble fiber dissolves in water to form a gel that helps regulate blood sugar, appetite and even cholesterol levels. Insoluble fiber, on the other hand, adds bulk to your stool and promotes digestive health through regularity.

Most adults should aim for 25 to 30 grams of fiber per day. Rather than overemphasizing the type of fiber, include a variety of fiber-rich foods in your daily diet, such as fruits, vegetables, whole grains, nuts, seeds, and legumes. Simple changes like choosing whole grains over refined foods, incorporating beans and legumes into meals, or adding fruits and vegetables to every plate can make a big difference.

3 high-fiber recipes

Adding fiber to your weekly menu is easier than you think, especially with versatile high-fiber recipes. Here are three high-fiber recipes to add to your meal rotation.

Pumpkin and Lentil Soup

Pumpkin and Lentil Soup is one of the easiest fiber-rich dinners to make. The best part? This is a one-pot recipe that takes less than 30 minutes to make.

Here’s why we love it:

• Red lentils are rich in fiber, which aids digestion and helps maintain stable blood sugar levels.
• Pumpkin puree not only adds a creamy texture, but also provides fiber to support gut health and promote feelings of fullness.

You can find the full recipe here:

Easy Quinoa Salad

A simple quinoa salad is a lunchtime staple that’s high in fiber and loaded with fresh ingredients.

Here’s why we love it:

• Quinoa is a whole grain that provides soluble and insoluble fiber to support digestive health and help maintain stable blood sugar levels.
• Fruits like avocados, blueberries, and cucumbers add extra fiber and vitamins, while avocados provide healthy fats and more fiber to promote a feeling of fullness.
• Ingredients like scallions, basil, and oregano enhance the flavor and make this salad delicious and healthy.

You can find the full recipe here:

Snickers Protein Baked Oatmeal

Simple swaps can easily be added to your favorite desserts, like these delicious Snickers Protein Baked Granola Bars.

Here’s why we love it:

• Oatmeal is an excellent source of soluble fiber, making it great for those who struggle with cravings.
• Flax meal and almond butter add more fiber while also providing healthy omega-3 fats.
• HUM’s Core Strength Vanilla Protein Powder provides gas-free protein.

You can find the full recipe here:

Soluble fiber vs. insoluble fiber FAQs

1. What is soluble fiber? Soluble fiber dissolves in water to form a gel-like substance that helps regulate blood sugar levels and lower cholesterol. It is found in foods such as oats, beans, fruits and vegetables.
2. What is insoluble fiber? Insoluble fiber does not dissolve in water and helps increase stool bulk and promote regular bowel movements. It is found in whole grains, nuts, seeds, and the skins of fruits and vegetables.
3. What are the health benefits of soluble fiber? Soluble fiber can help lower cholesterol levels, improve blood sugar control, promote feelings of fullness, and aid in weight management.
4. What are the health benefits of insoluble fiber? Insoluble fiber aids digestion by preventing constipation and supporting intestinal health, and can help reduce the risk of certain digestive diseases.
5. How much fiber should I eat each day? The recommended daily fiber intake is about 25 grams for women and 38 grams for men, but most people don’t meet these recommendations. It is important to include a variety of fiber sources in your diet to ensure a balance of soluble and insoluble fiber.

Conclusion about soluble fiber vs. insoluble fiber

Whether your goal is to eat more regularly, reduce cravings, or balance blood sugar, adding fiber to your diet is a simple step that can make a big difference. Enjoy the benefits of soluble and insoluble fiber by consuming a variety of fiber-rich foods such as fruits, vegetables, whole grains, and legumes.