Soluble vs. Insoluble Fiber Skip to content
Soluble vs. Insoluble Fiber

Soluble vs. Insoluble Fiber

Fiber keeps you regular, and you need to be regular to stay healthy. A healthy diet contains about 10 to 13 grams of fiber for every one thousand calories. The ratio of soluble to insoluble fiber needed is about 3 parts insoluble fiber to one part soluble fiber. However, why is fiber so important, and what is the difference between insoluble and soluble fiber? According to the US National Library of Medicine, the two types of fiber that are vital for health are soluble and insoluble fiber. Essentially, soluble fiber turns into a gel during digestion that slows the digestive process, while insoluble fiber adds bulk to the stool, ensuring that food moves through the digestive system at a healthy rate. Soluble and insoluble fiber are therefore essentially two sides of a coin, one speeding up the digestive process, and the other slowing it down to ensure your food moves through the digestive system at the rate that is best to ensure overall health. Fiber can be a great way to help you to maintain a healthy body weight. When you add enough fiber to a meal you feel fuller for longer, and it is easier to cut down on the calories. Fiber also plays an important role in regulating the glycemic load of foods. Studies suggest that a high intake of fiber reduces the impact that food has on the blood sugar levels of the body. And these are not the only benefits of adding fiber to your daily diet.

Health Benefits of Fiber

Ensuring you get sufficient fiber in your diet is not only important for the digestive system, but also plays a role in other areas of your health. The most important health benefits of a diet high in the right type of fiber include:
  1. The regulation and control of blood sugar levels
  2. The regulation and control of cholesterol
  3. Supporting and promoting cardiovascular health
  4. Reducing your risk of a stroke
  5. Promoting weight loss
  6. The regulation and maintenance of healthy weight management
  7. Supporting overall skin health
  8. Reducing the risk of developing diverticulitis
  9. Reducing your risks of developing irritable bowel syndrome
  10. Reducing the risks of developing gallstones and kidney stones

Soluble Fiber

As mentioned above, soluble fiber dissolves to form a gel, which attracts water and slows down the digestive process. Ultimately, digestion is about turning your food into the nutrients your body needs, and if food passes through your digestive tract too quickly, your body does not get the opportunity to digest and absorb the nutrients in your food. The best natural sources of insoluble fiber include oats, oat bran, and cereals. A cup of oat bran contains 5.7 grams of fiber, of which 2.2 grams are soluble fiber. A cup of steaming oat bran in the morning provides you with almost a quarter of your daily fiber needs and is a delicious way to start your day. If you don’t have access to oats or other sources of soluble fiber, or if you don’t have the time to make it, then a simple fiber bar in the morning like the chocolate mint fiber bar from Designed for Health can be a great tasting fiber-filled way to start your day.

Insoluble fiber

Unlike soluble fiber that breaks down in the digestive tract, insoluble fiber cannot be broken down. This type of fiber is vital for keeping your digestive tract healthy. Like the bristles of a brush, soluble fiber sweeps the interior lining of the intestines and removes any debris that may be present in the intestines, colon, or bowel. Insoluble fiber also provides bulk to the stools to ensure healthy regular bowel movements. The bulk promotes peristalsis. Peristalsis is the movement of the digestive tract that is designed to move food through the digestive tract at a healthy rate. In terms of foods, whole grains are the best sources of insoluble fiber. Wheat and bran  are excellent sources of insoluble fiber, and they are incredibly easy to add to your daily diet. Adding a tablespoon of wheat bran contains 12 g of fiber. Beans and vegetables are also a great source of fiber for your diet. The Clinical Fiber tablets by Anabolic Laboratories provide both soluble and insoluble fiber to help support a healthy digestive system by providing you with a simple and effective way to supplement your daily fiber intake. Whether you choose to get your fiber from foods or from a daily supplement, your body and your digestive system will thank you.
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