Food & Drink

Soluble vs Insoluble Fiber

Fiber is an important nutrient in diet and is available from various plant sources like fruits, vegetables, whole strains, nuts and legumes. Fiber rich diet makes you feel full since it takes up more space than foods containing no fiber. Here we will discuss the two main types of fiber: soluble and insoluble fiber.

Soluble vs Insoluble Fiber: What Are They?

Fiber obtained from food sources are of two types: soluble fiber and insoluble fiber. We will first take a look at what is soluble fiber.

1

Soluble Fiber

Soluble fiber, as the name suggests, is soluble in water. When combined with water, a gel-like substance is formed which swells in size. The scientific names of soluble fiber are pectins, gums, mucilages, etc. The good food sources of soluble fiber are apples, beans, berries, carrots, celery, cucumbers, dried peas, flaxseeds, lentils, nuts, oat bran, oat cereal, oatmeal, oranges, pears and psyllium.

You can find more soluble fiber contents in common food by click here.

2

Insoluble Fiber

The fiber which does not dissolve in water is referred to as insoluble fiber. It does not get digested in the body and usually gets passed out from the body in its original form. Insoluble fiber is also referred to as cellulose, lignin, etc. You can find insoluble fiber from barley, broccoli, brown rice, bulgur, cabbage, carrots, celery, corn bran, couscous, cucumbers, dark leafy vegetables, fruits, grapes, green beans, nuts, onions, raisins, root vegetable skins, seeds, tomatoes, whole wheat, whole grains, wheat bran and zucchini.

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