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Do you remember those days when your parents forced you to eat all the fruits and vegetables, saying they were good for you? And you silently munched them without exactly understanding how they benefited you. Let’s break that silence as we extract the hidden resource in those juicy berries and crunchy carrots: dietary fiber! Here, we’ll look at its two types—soluble vs insoluble fiber.
Despite being an important plant-based nutrient, many of you are not aware of how fiber impacts our health. The key to deciphering its role lies in differentiating between the two types of fiber. This blog opens the door to the exciting world of soluble vs insoluble fiber, explaining the benefits they bring and where to find them in delicious foods!
Now, don’t let anyone guilt-trip you into eating fiber; know your healthy choices and turn them into a delightful adventure! Let’s begin with the difference between soluble and insoluble fiber.
Soluble vs insoluble fiber
Dietary fiber is a type of carbohydrate that your body cannot digest properly but offers diverse health benefits. Also known as roughage or bulk, fiber is commonly found in fruits, vegetables, legumes, whole grains, etc. But here's the exciting part—there are actually two main types of fiber—soluble vs insoluble fiber, each with its special job in your digestive system:
- Soluble fiber: This type of fiber dissolves in water and forms a gel-like substance as it passes through your gut. Once it reaches the gut, it feeds the good bacteria, offering benefits like slowing digestion, regulating blood sugar levels, and keeping you feeling fuller for longer.
- Insoluble fiber: As the name suggests, this type of fiber does not dissolve in water. Instead, it acts like a sponge, absorbing fluids and adding bulk to your stool. Insoluble fiber helps things move smoothly through your digestive system, preventing constipation and promoting regularity.
So, soluble and insoluble fiber work together like a dream team, playing different but equally important roles in keeping your gut happy and healthy. Ready to take a bite of the goodness of fiber? Try The Good Bug’s prebiotic fiber bars that come in two exciting flavours: Cocoa & Nuts and Mixed Berry & Nuts! Grab a snack and let’s continue differentiating soluble vs insoluble fiber based on their benefits.
Benefits of soluble fiber
We’ve seen two types of fiber in the previous section, but do you know which one is better? Well, there’s no definite answer to that, as both play a crucial role in maintaining our health. First, let’s look at the benefits of soluble fiber and add depth to the soluble vs insoluble fiber debate:
- Improves digestion: As soluble fiber creates a gel-like substance, it helps slow down the passage of food, allowing your body to absorb nutrients more efficiently. It means smoother digestion, less bloating, and a happier gut overall.
- Reduces cholesterol: Soluble fiber can bind to cholesterol and fat in your gut and help eliminate it from your body. It can lead to lower LDL (bad) cholesterol levels, which is great for heart health.
- Balances blood sugar: By slowing down digestion, soluble fiber helps prevent blood sugar spikes after meals, keeping things nice and steady. It can be particularly beneficial for people managing diabetes or pre-diabetes.
- Combats obesity: Soluble fiber keeps you feeling fuller for longer. Hence, your cravings are in control, helping you with weight management. Soluble fiber also acts like prebiotic food for gut bacteria, helping them thrive. These friendly microbes play a crucial role in digestion, immunity, and weight control.
Many of them have solved their gut problems using prebiotics and probiotics from The Good Bug. If you do not believe it, read our customers’ happy testimonials at .
Convinced of how soluble fiber goes beyond just keeping things regular? If so, let’s see how insoluble fiber matches up to them.
Benefits of insoluble fiber
As the discussion on soluble vs insoluble fiber continues, it’s time to take a look at the benefits of insoluble fiber. Do not be influenced by the tough nature of insoluble fiber; it still has a critical role in keeping your digestive system running smoothly. Here's how:
- Promotes bowel movements: Even if insoluble fiber doesn't dissolve in water, it absorbs fluids and sticks to other byproducts of digestion, forming stool. Thus, insoluble fiber makes it easier for the stools to pass easily, leading to regular bowel movements and a healthier gut.
- Prevents constipation: As insoluble fiber adds bulk and promotes regularity, it helps prevent constipation and keeps things moving in the right direction. It can be especially helpful for people prone to constipation.
- Lowers the risk of colorectal cancer: Insoluble fiber can bulk up the stool and make it move through the colon faster. It reduces the amount of time any harmful chemicals from food are in contact with the colon lining, thus lowering the risk of colorectal cancer.
Isn’t the study about soluble vs insoluble fiber fascinating? So, why not experience the benefits yourself? The Good Bug has a wonderful product to regulate your bowel movements: Smooth Move Fiber Boost. Simply add it to your meals or smoothies for a fiber-powered diet!
Wondering from where you get soluble and insoluble fiber? Read on to know their sources!
Sources of soluble fiber
You might now have a clear idea about soluble vs insoluble fiber. If learning their benefits has tempted you to look for foods rich in soluble and insoluble fiber, we can help you. Besides naming the foods, we’ll give some delicious tips to add them to your diet. Let’s get started with the sources of soluble fiber:
- Fruits: Apples, strawberries, blueberries, pears, oranges, and grapefruits.
- Vegetables: Carrots, peas, sweet potatoes, and Brussels sprouts.
- Whole grains: Oats and barley.
- Legumes: Beans, lentils, black beans, kidney beans, and chickpeas.
Tips for including soluble fiber
Are you ready to blend these soluble fiber sources to create a lip-smacking meal? Here are some ideas to get you started:
- Smoothie power-up: Who says smoothies can't be fiber-rich? Blend your favourite fruits (think berries and mango) with a dollop of nut butter (almond or peanut) and some water or milk. It’s one of the most delicious and convenient ways to sneak in extra soluble fiber.
- Fiber-flaked pancakes: Give your weekend breakfast a fiber boost by adding a tablespoon of oat bran to your favourite pancake batter. Not only will this add some extra fiber, but it might also help keep you feeling fuller for longer.
- Soup-charge your meals: Sip in the warmth and fiber by boiling a cup of soup using lentils, veggies, and beans. You can also make a creamy cauliflower soup blended with a touch of cashews for a touch of richness.
- Bake with fiber: Love baking cakes and cookies? Ditch refined flour and use whole wheat flour to whisk in the magic! The fluffiness of cakes, the crispiness of cookies, and the goodness of fiber all in one!
- Fiber on the go: Don't let busy schedules sabotage your fiber goals! Stock up on pre-portioned bags of baby carrots, sliced apples, or pre-washed berries for a quick and easy fiber-rich snack.
You can also whip up a batch of energy bites made with rolled oats, nut butter, chia seeds, and dried fruit for a delicious and fiber-packed pick-me-up. But no need to stress over it; we’ve made one for you! Check prebiotic fiber bars offered by The Good Bug, all made with natural ingredients and no artificial flavours or preservatives.
See how easy it is to make soluble fiber a part of your diet! Coming up next are the best sources of insoluble fiber.
Sources of insoluble fiber
Let’s wrap up the debate on soluble vs insoluble fiber by looking at the sources of insoluble fiber. Here are some champions of the insoluble fiber world to add to your plate:
- Beans: Black beans, kidney beans, chickpeas, and lentils.
- Nuts: Almonds, walnuts, and pecans
- Seeds: Chia seeds and flaxseeds.
- Vegetables: Cauliflower, broccoli, carrots, and potatoes
- Wheat bran: Wheat bran, the outer layer of the wheat kernel, is a concentrated source of insoluble fiber.
Tips for including insoluble fiber
- Snack smart: Skip the sugary chips and reach for a handful of almonds, walnuts, or dried fruits (like raisins or dried apricots) for a satisfying and fiber-rich snack.
- Salads with substance: Salads are a blank canvas for adding fiber! Top your favourite greens with chopped nuts, seeds, and shredded vegetables like broccoli or carrots for a salad packed with fiber.
- Embrace whole grains: Refined grains are stripped of much of their fiber content. Opt for whole-wheat options like whole-wheat bread, pasta, or brown rice to add a good dose of insoluble fiber to your meals.
- Veggie versatility: Many vegetables are good sources of insoluble fiber. Explore different roasting, grilling, or steaming methods to unlock the delicious potential of these insoluble fiber superstars!
Had enough of soluble vs insoluble fiber sources? Try The Good Bug’s range of prebiotics for an extra boost! Uh-oh, worried about taking too much fiber? Next, learn how much fiber you should take daily.
How much fiber should you eat daily?
We've talked about the amazing benefits and sources of soluble vs insoluble fiber, but how much should you actually aim for each day? There's no magic one-size-fits-all answer, but some helpful guidelines can set you on the right track. You can connect with experts at The Good Bug to understand how much fiber you must take.
However, there's a generally recommended daily fiber intake based on your age and gender:
-
Women:
- Ages 19-30: 28 grams
- Ages 31-50: 25 grams
- Over 50: 22 grams
-
Men:
- Ages 19-30: 34 grams
- Ages 31-50: 31 grams
- Over 50: 28 grams
While these recommendations are a good starting point, do not just track the grams of fiber you intake. Instead, pay attention to your body's signals. Too much and too little fiber can cause gas, bloating, and abdominal cramps. If you're experiencing these issues, it might be a sign to adjust your fiber intake and consult your doctor if needed.
- Generally, aiming for 25 grams of fiber a day is a great goal, and 30 grams or more is even better.
- Eating a variety of fiber-rich foods is key to getting both soluble and insoluble fiber.
- Listen to your body's cues to find the right fiber balance for you.
We've reached the end of our exploration of the wonderful world of soluble vs insoluble fiber! Each of them plays a vital role in keeping your gut healthy and happy. So, enrich your diet with a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds so as to draw out the benefits of both soluble and insoluble fiber.
Feeling overwhelmed by all the fiber talk? Don't be! Focus on creating a delicious and balanced diet, and your gut will thank you for it. The Good Bug can be your trusted partner in this journey towards uncovering the benefits of fiber. Visit our website to learn more about gut health, prebiotics, and probiotics!
References
https://www.healthline.com/health/soluble-vs-insoluble-fiber
https://www.medicalnewstoday.com/articles/319176
https://www.webmd.com/diet/compare-dietary-fibers
https://health.clevelandclinic.org/whats-the-difference-between-soluble-and-insoluble-fiber
https://www.everydayhealth.com/ibs/soluble-vs-insoluble-fiber-for-ibs.aspx