Difference Between Soluble & Non-soluble Fiber Digestion

Dietary fiber may help prevent various diseases.

Dietary fiber may help prevent various diseases.

Dietary fiber is naturally found in plant sources and has been shown to aid in preventing and treating certain diseases. The non-digestible compounds can be classified as soluble or insoluble. The recommended intake of fiber is 25 grams per day for women and 38 grams per day for men.

Soluble Fiber

Soluble fiber makes you feel full by binding with water and increasing in size.

Despite not being digestible, soluble fiber dissolves in water. When combined with water, it forms a gel and swells in size. This allows it to move slowly through the digestive tract, making the stomach feel fuller for a longer amount of time. Soluble fiber may also decrease blood cholesterol levels by hindering the absorption of dietary cholesterol.

Food Sources of Soluble Fiber

Apples contain soluble fiber.

Soluble fiber food sources include oat bran, oats, flaxseed, nuts, psyllium, lentils, beans, peas, apples, oranges, pears, strawberries, cucumbers, celery and carrots.

Insoluble Fiber

Unlike soluble fiber, insoluble fiber does not dissolve in water but remains close to its original form as it passes through the body. It helps prevent constipation and decreases the amount of time it takes food to digest. Consistent consumption of insoluble fiber typically results in regular bowel movements.

Food Sources of Insoluble Fiber

Zucchini contains insoluble fiber.

Insoluble food sources include whole wheat, corn bran, nuts, seeds, barley, brown rice, bulgur, couscous, zucchini, broccoli, cabbage, onion, tomatoes, root vegetables and green leafy vegetables.

Increasing Fiber Intake

Increasing your fiber intake is easy with a few small changes. Choose whole-wheat breads and pasta instead of white, snack on fresh fruits and vegetables instead of pre-packaged foods and add nuts, seeds and beans to salads, soups and stews.

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