Fiber: the difference between soluble and insoluble and why you need both as part of your day-to-day diet

Did you know that the majority of Americans are not consuming adequate amounts of fiber throughout the day? And that most aren’t even meeting half of their daily needs? Experts suggest that roughly 95% of Americans are falling short when it comes to daily fiber consumption, despite being aware of the many health benefits that come along with it.

Dietary fiber (also known as ‘roughage’) is a type of carbohydrate that is derived from plants and is unable to be completely broken down by the human digestive tract. Dietary fiber comes in various forms/chemical compositions and can be grouped generally by whether they are soluble or insoluble in nature.

Both soluble and insoluble fiber are important for one’s health, digestion, immune function, and preventing disease. When looking to optimize gut health it is imperative to have a good balance of both types of fiber, soluble and insoluble. One of the main differences between the two types is that soluble fiber essentially slows down the digestion process whereas insoluble fiber speeds up the digestion process. In other words, increasing soluble fiber intake might be recommended to one that struggles with diarrhea and needs assistance with slowing down intestinal transit times whereas increasing insoluble fiber intake might be recommended to one that is constipated and looking for help with speeding up the digestion process, ultimately helping to pass stools.

Soluble fiber can be found in various foods including oatbran, barley, nuts, seeds, beans, lentils, peas, and some fruits/vegetables. It is also found in psyllium, a common fiber supplement. Insoluble fiber can be found in foods such as whole wheat, whole grains, wheat bran, and some fruits/vegetables.

Consuming adequate fiber throughout the day is something that most everyone should have on their priority list. A high fiber diet is strongly associated with a more diverse and healthy gut microbiome. The gut microbiome can not only help to digest food properly/regulate bowel movements, but can also affect one’s mood, sleep, immune system, and help to prevent chronic disease.

Start today… prioritize your health by eating more fiber-containing foods!

Looking for more tips on how to clean up your diet? Are you experiencing symptoms that can be improved with diet and exercise? Interested in meeting with a registered dietitian? Nicole Baker Nutrition LLC is here for those in need!