The Fiber Story: A Closer Look at Soluble vs. Insoluble Fiber

Dietary fiber is one of the most beneficial nutrients for our health. Yet many of us don’t get enough or understand the positives fiber provides. The two main types – soluble and insoluble fiber – support digestion, heart health, blood sugar control, and much more. Getting a good balance of both is key for optimal wellness.

Soluble fiber, found in blueberries, nuts, beans, apples, carrots, and chia seeds dissolves into a gel-like consistency during digestion. This slows digestion and nutrient absorption, leading to:

• Lower “bad” LDL cholesterol and triglyceride levels
• More stable blood sugar levels and insulin sensitivity
• Reduced risk of heart disease and type 2 diabetes
• Promotes a thriving, diverse gut microbiome
• Naturally slow down the digestion process enhancing nutrient absorption

Sources also include other seeds and nuts, brussels sprouts, sweet potatoes, celery, and pears.

Insoluble fiber, found in whole grains, vegetables, legumes, flaxseeds, peanuts and fruit skins, does not dissolve in water. It stays intact as it moves through your system, providing these benefits:

• Promotes regularity and prevents constipation
• Reduces risk of diverticulitis and hemorrhoids
• Maintains a healthy digestive tract
• Lowers risk of colorectal cancer

Major sources also include brown rice, green beans, tomatoes, courgettes, and radishes.

Aim for Both

Health experts recommend incorporating a combination of both soluble and insoluble fiber into your diet for optimal health. To reap fiber’s multitude of perks, fill your plate with a rainbow of veggies, beans, fruits, nuts, seeds, and whole grains. Aim for a daily fiber intake of 20-30 grams, starting slowly and gradually increasing your fiber consumption while drinking plenty of water. This gradual approach allows your digestive system to adapt smoothly to the dietary change.