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.