The Difference Between Soluble Fiber and Insoluble Fiber

Hi Three to Five Tribe! We all know fiber is part of a healthy diet, but did you know there are two types of fiber? Yep! That’s right there are two types of fiber, soluble fiber and insoluble fiber, but what’s the difference between the two?

Soluble Fiber v. Insoluble Fiber

Soluble Fiber

Soluble fiber dissolves in water and forms into a gel like substance, which can help ease digestion and BM’s (bowel movements). Soluble fiber slows digestion and can help you feel fuller longer.

Soluble fiber is found in foods like:

  • Avocados
  • Barley
  • Beans, especially Black Beans, Kidney Beans Lima Beans
  • Fruits with edible skins like Apples, Nectarines, Pears and Strawberries
  • Legumes
  • Lentils
  • Nuts, especially Hazelnuts
  • Oats like Oat Bran and Oatmeal
  • Peas
  • Rice Bran
  • Seeds, especially Chia Seeds, Flaxseeds and Sunflower Seeds
  • Vegetables like Acorn Squash, Broccoli, Brussel Sprouts, Cabbage, Carrots, Spaghetti Squash and Turnips

Insoluble Fiber

On the other hand, insoluble fiber does not dissolve in water. Instead, insoluble fiber acts like a sponge, essentially absorbing liquid and swelling in size while traveling through the digestive system. Insoluble fiber adds bulk to your BM’s and helps food pass more quickly through the stomach and intestines.

Insoluble fiber is found in foods like:

  • Cocoa
  • Coconut
  • Dried Fruits like Apricots, Dates, Figs, Prunes and Raisins
  • Green Peas
  • Nuts like Almonds and Walnuts
  • Passionfruit
  • Popcorn
  • Potatoes and Sweet Potatoes
  • Vegetables like Okra, Radishes, Rutabaga, Spinach
  • Wheat Bran
  • Wheat Germ
  • Whole Grains like Amaranth, Millet, Quinoa, Rye and Sorghum

Now you know the difference between soluble and insoluble fiber, stock up on these foods so your digestive tract can hum along happily.

Enjoying three to five fiber-rich foods a day,

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