Fiber comes from plant-based food and passes through your system undigested. Some fiber types dissolve in water, while others do not. Both soluble and insoluble fiber are important for your health.
Dietary fiber is the part of plant-based food that mostly passes through your digestive system without breaking down or being digested.
There are two types of fiber:
- Soluble: This type of fiber dissolves in water and helps form a gel-like substance in your intestines. Soluble fiber includes plant pectin and gums.
- Insoluble: This fiber doesn’t dissolve in water and, therefore, passes through the intestines undigested. It includes plant cellulose, hemicellulose, and lignin.
Most plants contain both soluble and insoluble fiber, but in different amounts. Fiber is an important part of a healthy diet and supports many different body systems.
Read on to learn more about the differences between both types of fiber, their benefits, and the possible risks of eating too much fiber.
Dietary fiber can greatly support gut health and your overall well-being. Some research suggests that dietary fiber may play a role in:
- managing body weight
- reducing colon and systemic inflammation
- balancing blood cholesterol levels
- regulating bowel movements
- regulating blood sugar levels
- regulating your body’s satiation signals, which let you know when you’re full
- lowering the risk of certain types of cancer, such as colon cancer
Soluble and insoluble fibers may also have unique benefits.
Soluble fiber
Soluble fiber is often recognized for relieving diarrhea.
When soluble fiber dissolves in water in the intestines, it creates a gel-like substance that may help form and bulken stools, as well as improve bowel regulation.
Some research suggests that getting enough fiber in your diet can help relieve chronic diarrhea.
Soluble fiber may also
Insoluble fiber
Insoluble fiber plays a significant role in relieving constipation and regulating digestion.
Although it doesn’t dissolve in water, insoluble fiber attracts water into your stool, making it softer and easier to pass with less strain on your bowel. This could help promote bowel health and regularity.
Some research suggests that insoluble fiber may also help support insulin sensitivity. Like soluble fiber, it may contribute to reducing your risk for diabetes.
Dietary fiber is a natural and important part of a balanced diet.
However, it’s estimated that
The table below outlines the daily fiber recommendations from the
| Age (years) | Male | Female |
|---|---|---|
| 2 to 3 | 14 g | 14 g |
| 4 to 8 | 20 g | 17 g |
| 9 to 13 | 25 g | 22 g |
| 14 to 18 | 31 g | 25 g |
| 19 to 30 | 34 g | 28 g |
| 31 to 50 | 31 g | 25 g |
| 51 and older | 28 g | 22 g |
If you’re looking to increase your intake of daily fiber, consider adding more fruits, vegetables, legumes, and grains to your diet. For instance:
- 1 slice (32 g) of whole wheat bread has almost
2 gTrusted Source of fiber - a 1/2 cup (40.5 g) of raw, uncooked oatmeal has
4 gTrusted Source of fiber - 1 cup of boiled black beans has
15 gTrusted Source of fiber
Fiber powder and pill supplements are also available if you’re finding it difficult to get enough fiber from foods and drinks. Talk with a doctor before taking fiber supplements.
Here are some tips to keep in mind when choosing foods with dietary fiber:
- Canned and processed foods may have less fiber than fresh, whole foods.
- Foods with added fiber might have “chicory root” or “inulin” listed on the ingredients list.
- Speak with a pediatrician before giving a child fiber supplements because they could be habit-forming.
Learn more about the daily recommended amounts of fiber.
Soluble fibers are mostly found in fruits and vegetables, while insoluble fibers are found in grains and cereals.
That said, plants have varying levels of fibers.
For instance, the skin of many fruits and vegetables may be high in insoluble fibers, while the inside is usually higher in soluble fibers.
It’s important to eat a wide variety of fruits, vegetables, and grains to get the benefits of both kinds of fiber.
The West Suffolk NHS Foundation Trust lists the following foods as high in soluble or insoluble fibers:
| Soluble fiber | Insoluble fiber |
|---|---|
| • oats • white bread • white rice • white pasta • peas • beans • skinless fruits • canned fruits • banana • plums • peaches • melon • carrots • turnips • swede • parsnips • skinless potatoes • chickpeas | • whole grain bread • wheat bran • brown rice • nuts • green beans • potatoes • citrus fruits • berries • kiwi • spinach • asparagus • cabbage • artichoke • Brussels sprouts • green beans |
Here are some ways to add more soluble and insoluble fibers to your diet:
- Make a hearty soup with broth and carrots, barley, peas, and beans.
- Snack on apples, oranges, or grapefruit when you’re craving something sweet.
- Try making your own dried fruit and trail mix.
- Add whole grain toast, oatmeal, or a fibrous cereal to your breakfast.
- When baking, use whole wheat flour.
- Have nuts on hand for healthy snacks.
Discover 22 high fiber foods to add to your diet.
Some research suggests that eating too much fiber may cause:
- excess gas
- flatulence (farting)
- bloating
- abdominal pain
- intestinal obstruction
Speak with a healthcare professional if you frequently experience these symptoms. They may be a sign of a health condition that could require medical treatment, such as irritable bowel syndrome (IBS).
If you have inflammatory bowel disease (IBD) like Crohn’s disease or ulcerative colitis and experience a flare-up of symptoms, limiting insoluble fibers may be beneficial. These may be hard to digest and could trigger symptoms.
However, it’s important to gradually add fiber back into your diet when symptoms improve. Some research suggests that fiber may help keep IBD symptoms in remission.
If you want to increase your fiber intake, it’s important to increase your servings slowly over time. To see all of the benefits of eating fiber, you also need to make sure that you’re drinking enough water every day.
Which fiber is better, insoluble or soluble?
Both soluble and insoluble fiber have their own benefits. Soluble fiber can help improve digestion and lower blood sugar, while insoluble fiber can soften stool, making it easier to pass.
Do you need soluble or insoluble fiber to poop?
Both types of fiber are beneficial for regulating bowel movements, but insoluble fibers may be better for relieving constipation.
Is Weetabix soluble or insoluble fibre?
Weetabix is a wheat cereal that is considered an insoluble fiber, according to the West Suffolk NHS Foundation Trust.
Both soluble and insoluble fibers are important for a healthy diet. They help fight diabetes and some cancers and support cardiovascular and digestive health.
Many people in the United States don’t get enough fiber in their daily diet.
Consider eating more whole foods like fruits, vegetables, grains, and legumes to help increase your daily fiber intake.