Information in simple English

Soluble vs Insoluble Fiber

Enzymes cannot react completely with fiber included in our diet, but some fiber can be dissolved in water.

Based on which the dietary fiber, the non-digestible component of plant matter, is divided into two types:

Soluble Fiber

  • Such fiber can be dissolved in water.
  • As being dissolved in water, it readily excreted from our body, due to which does not cause blood cholesterol and glucose level to rise.
  • These fibers release gases while going through the human digestive system.
  • Soluble fiber produces calories.

What are soluble fiber foods?

  • Green vegetables, fruits containing citric acid, and beans.

Insoluble Fiber

  • Insoluble fiber cannot be dissolved in water.
  • They do not react with enzymes in the digestive system.
  • These fibers assist in the prevention of gastrointestinal obstruction, constipation, and/or decreased bowel movements. 
  • Too much fiber intake can cause gas, discomfort, and stomach bloating.
  • Soluble fiber does not produce calories.

What are insoluble fiber foods?

  • Vegetables (cauliflower, green beans, and potatoes), whole-wheat flour, wheat bran, nuts, beans are excellent sources of insoluble fiber.