Did you know that there are different types of fiber? Fiber is an important part of a balanced diet, however, not all fiber is created equal. Soluble and insoluble fiber are two types of fiber that can play an important role in supporting gut health, digestion, and overall health. Understanding the difference between these two fibers can help you make more informed dietary decisions that will ultimately lead to a healthier diet.
This article breaks down what soluble and insoluble fiber is, 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 in gel form, soluble fiber can move slowly through the digestive tract. This mechanism offers several health benefits.
Soluble fiber can help regulate how well the body absorbs sugar from food, which in turn can help prevent major glucose spikes after meals. It may also promote satiety, healthy cholesterol levels, and regularity.
Many common foods offer soluble fiber, including:
- apples
- Avocado
- Barley
- Beans and legumes
- Broccoli
- chia seeds
- citrus fruits
- figs
- Nuts and seeds
- pears
- yams
- turnips
What is insoluble fiber?
Unlike soluble fiber, insoluble fiber does not dissolve in water or form a gel. Insoluble fiber has a coarse texture and remains intact as it moves through the digestive system. Its rough texture helps add bulk to stool, allowing for easier passage through the digestive tract. This action promotes regularity, healthy waste elimination, and overall digestive health.
Many foods provide insoluble fiber, such as:
- Apple (especially the peel)
- Broccoli
- brown rice
- Carrots
- green leafy vegetables
- legumes
- Nuts and seeds: almonds, walnuts and sunflower seeds.
- Quinoa
- Whole wheat bread
Incorporating these foods into your meals helps maintain optimal digestion and ensures your regularity stays on track.
Soluble fiber versus insoluble fiber? Which is better?
Many people wonder if they should prioritize soluble fiber over insoluble fiber. The answer is that both fibers, soluble and insoluble, work in a complementary way to support your health. As mentioned above, soluble fiber dissolves in water to form a gel that helps regulate blood sugar, cravings, and even cholesterol levels. On the other hand, insoluble fiber adds bulk to stools, promoting digestive health through regularity.
Most adults should aim for between 25 and 30 grams of fiber per day. Instead of focusing on types of fiber, try to 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 options, incorporating beans and legumes into meals, or adding fruits and vegetables to every dish can make a big difference.
3 recipes rich in fiber
Adding fiber to your weekly menu is easier than you think, especially with versatile, fiber-rich recipes. Below are three high-fiber recipes to add to your meal rotation.
Pumpkin and Lentil Soup
Pumpkin and lentil soup is one of the easiest and most fiber-rich dinners. The best part? It’s a one-pot recipe that’s ready in just under 30 minutes.
Here’s why we love it:
- Red lentils are packed with fiber, which promotes 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 satiety.
You can find the full recipe here: https://www.humnutrition.com/blog/pumpkin-recipes/
Simple Quinoa Salad
A simple quinoa salad is a lunchtime staple, rich in fiber and packed with a variety of fresh ingredients.
Here’s why we love it:
- Quinoa, a whole grain, provides soluble and insoluble fiber to support digestive health and help maintain stable blood sugar levels.
- Fruits like avocado, blueberries, and cucumbers add additional fiber and vitamins, while avocado provides healthy fats and more fiber for satiety.
- Dressings like scallions, basil, and oregano offer a boost of flavor that makes this salad nice and healthy.
You can find the full recipe here: https://www.humnutrition.com/blog/summer-quinoa-salad-recipe/
Snickerdoodle Protein Baked Oatmeal
Simple swaps make it easy to add to your favorite dessert, just like these tasty snickerdoodle protein baked oat bars.
Here’s why we love it:
- Rolled oats are an excellent source of soluble fiber, perfect for those struggling with cravings.
- Ground flaxseed and almond butter add more fiber while providing healthy omega-3 fats.
- Provide a protein boost without the bloat thanks to HUM’s Core Strength Vanilla Protein Powder.
You can find the full recipe here: https://www.humnutrition.com/blog/snickerdoodle-healthy-baked-oatmeal-recipe/
Soluble Versus Insoluble Fiber FAQs
- What is soluble fiber? Soluble fiber dissolves in water to form a gel-like substance and helps regulate blood sugar levels and lower cholesterol. It is found in foods such as oats, beans, fruits and vegetables.
- What is insoluble fiber? Insoluble fiber does not dissolve in water and helps add bulk to stool, promoting regular bowel movements. It is found in whole grains, nuts, seeds, and the skins of fruits and vegetables.
- What are the health benefits of soluble fiber? Soluble fiber can help lower cholesterol levels, improve blood sugar control, and promote feelings of satiety, which helps with weight management.
- What are the health benefits of insoluble fiber? Insoluble fiber helps with digestion, preventing constipation and supporting intestinal health, in addition to helping to reduce the risk of developing certain digestive disorders.
- How much fiber should I consume daily? The recommended daily intake of fiber is about 25 grams for women and 38 grams for men, but most people do not 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 on Soluble Versus Insoluble Fiber
Whether your goal is regularity, reducing cravings, or achieving blood sugar balance, adding fiber to your diet is a simple step that can make a big difference. Enjoy the benefits of soluble and insoluble fiber by including a variety of fiber-rich foods such as fruits, vegetables, whole grains, and legumes.