Soluble Vs. Insoluble Fiber- What's The Difference?

April 22, 2017


Both soluble and insoluble fiber are extremely beneficial to the body. Though they both can aid in weight loss and promote healthy digestion, research shows that soluble fiber has the potential to protect the body against various fatalities. 


For starters, soluble fiber can protect the body against cardiovascular disease by binding to cholesterol and excreting it out of the body. Soluble fiber also binds to substances such as sugar, which can prevent or slow its absorption into the blood, leading to a decreased incidence of diabetes. 


Weight loss is a benefit of soluble fiber as well, because fiber keeps you feeling full longer, which will result in decreased calorie intake throughout the day.


Furthermore, soluble fiber increases healthy gut microbiota, which is linked to improved immunity and anti-inflammatory effects. 


Lastly, soluble fiber absorbs water as it passes through the body, which can help maintain regularity, and prevent constipation. 


Examples of soluble fiber include oat bran, nuts, barley, beans, seeds, lentils, peas, and various fruits and vegetables. 


Insoluble fiber can help with weight loss as well by keeping you full longer, and it can prevent constipation by promoting regularity, much like soluble fiber. 


Examples of insoluble fiber include the seeds and skin of fruit, brown rice, and whole-grain bread. 


To experience these incredible benefits of fiber, be sure to incorporate between 25-35 g of fiber each day, by consuming whole grains, legumes, nuts, and lots of fruits and veggies!


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