Insoluble and Soluble Fiber

Fiber: Soluble vs. Insoluble

Updated 02/23/10 4:53 PM · Posted 01/09/08 2:30 AM by FitSugar · 10 comments

Getting enough fiber each day will not only keep you regular, but it's also a great way to reduce your risk of certain cancers like ovarian and breast cancer. It has also been linked to lowering the LDL (aka bad) levels of cholesterol in your body, thereby possibly reducing your risk of heart disease.

You should be getting at least 30g of fiber every day. I'm sure you've heard that there are two different kinds — insoluble and soluble fiber. What's the difference between the two and is one more beneficial than the other?

To find out, read more.

	Insoluble	Soluble
Food Sources	Wheat and wheat bran Veggies such as green beans, onions, broccoli, cabbage and leafy greens Skins from fruits and root vegetables Seeds and nuts Raisins and grapes	Oats and oat bran Rice, quinoa, and barley Beans, lentils and peas Fruits such as oranges, apples, pears, and berries Veggies such as carrots, cucumbers, zucchini and celery
Benefits for the body	Adds bulk to your stool, and helps foods pass more quickly through the stomach and intestines. Eating enough prevents constipation.	It slows down digestion and helps your body absorb vital nutrients from the foods you eat. Helps regulate blood sugar levels.

Fit's Tip's: Don't worry about which foods are on what list, since your body needs both. Do focus on getting a total of 30g a day by eating plenty of whole grains, fresh fruits and veggies and beans. I analyzed my eating habits for one day to see how much fiber I was getting to see if I hit the 30 gram mark, check out this post: How to Eat 30 Grams of Fiber a Day.

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Insoluble and Soluble Fiber

Fiber: Soluble vs. Insoluble

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