Soluble and insoluble fiber are two types of fiber we eat. Dietary fiber is the part of plant foods we eat and cannot digest. Some fiber dissolves in water. This is soluble fiber. Fiber that doesn’t dissolve is called insoluble fiber. Foods can contain soluble fiber, insoluble fiber or both. The science on fiber and health is still developing. 

Soluble fiber is often viscous. Viscous means it becomes a thick gel when mixed with water. Eating foods with soluble viscous fiber slows the movement of food through your body. Eating a diet rich in soluble viscous fiber is good for lowering LDL blood cholesterol and blood glucose levels. It can be heart healthy and help the good bacteria in your gut. Some foods rich in soluble fiber are oats, barley, apples, and carrots.

Insoluble fiber is often non-fermentable. This means it passes through your body unchanged. It helps to prevent constipation. Eating a diet rich in insoluble fiber supports colon health. It may also help the good bacteria in your gut. Some foods rich in insoluble fiber are whole grains, wheat bran, nuts, and seeds.

Soluble fiber and insoluble fiber are two kinds of fiber in our diet. Their ability to dissolve in water differs. Both types of fiber can have positive health effects. We discussed some of them here. Both soluble and insoluble fiber may help your digestive health. Soluble fiber may also improve your blood glucose levels and heart health.

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fiber in food