Food fact: Soluble and Insoluble Fibres

Food fact: Types of fiber

Food fact: The difference between soluble and insoluble fibre is often confusing.

Both of them are important for metabolic health but they are different from each other. The main distinction can be determined by looking at how well they dissolve in water.

Here’s what you should know about the differences between soluble and insoluble fibre.

Food fact-Soluble fibre and insoluble fibre

How well of them dissolves GI tract is their key difference characteristic.

Dietary fibre is a type of carbohydrate that the body cannot digest. It will adhere water into the intestines along the digestive tract. Therefore,  it forms bulk to the stool and helps prevent constipation.

However, it also slows down the digestion that can stabilize blood sugar levels after a meal.

Soluble fibres can form a viscous gel as they move through the digestive tract that can also help with diarrhoea.

Both types of fibre have their own function and should be consumed adequately,

Food fact-Advantage of dietary fibre

Dietary fibre can cure gastrointestinal conditions like ulcerative colitis or directly cause weight loss.

1)Reduces the risk of colorectal cancers: Insoluble fibre forms bulk and reduces the time of fermentation in the gut, thus reduce the risk of carcinogen formation in the gut wall.

2)Controls blood sugar levels: Soluble fibre can slow the absorption of glucose and insoluble fibre may reduce the risk of type two diabetes.

3)Improves bowel movements: Insoluble fibre can pull water into the stool, smoothen the passage.

4)Lowers cholesterol levels: Soluble fibre helps lower the total and low-density lipoprotein cholesterol and bring it out of the body.

Sources of soluble and insoluble fibre

The Westernized diet is a diet that is low in fibre and high in sucrose and saturated fats. It is currently a growing health risk that is strongly associated with the increase in the prevalence of metabolic diseases.

Thus, many people will choose only half of the recommended daily fibre intake.

Insoluble fibres:

  • Almonds
  • Oats
  • beetroot
  • Sesame Seeds

Soluble fibres:

  • Carrots
  • Guava
  • Turnip
  • Wheat breadFood fact: Types of fiber


Dietary fibre includes both soluble and insoluble. They are important and crucial to a healthy diet. It also provides numerous health benefits.

For example, it can reduce the risk of colon cancers, blood sugar control, and improved bowel movements.

Drinking water regularly also helps to increase fibre intake. However,  some supplements aren’t suitable for people with certain allergies or medical conditions.

People with diabetes should opt for flavourless and sugar-free supplements, while people with celiac disease must choose gluten-free fibre like psyllium.


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The differences between soluble fiber and insoluble fiber and why both are equally important for your health



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