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What Everyone Ought To Know About Soluable and Insoluable Fiber

February 6th, 2009 · 7 Comments ·


You probably know what fiber is and its importance in a balanced diet. Fiber is not a nutrient. It does not contain calories.  Also, do you know that we have two types of fiber – soluble and insoluble fiber?  Let’s look at what they are.

Insoluable Fibre
Insoluble fiber helps your bowel to pass food by making stools soft and bulky. This type of fiber promotes regular bowel movement and therefore helps prevent constipation. Insoluble fiber passes through our intestines largely intact.

Insoluble fiber is found in the following foods:

  • Dark green leafy vegetables
  • Beans
  • Fruit skins
  • Brown rice
  • Fruits with edible seeds
  • Oats
  • Whole-wheat products

Soluble Fiber
Soluble fiber lowers LDL cholesterol levels (the bad cholesterol) and controls blood sugar. It can be found in all fruit and vegetables, but the following are rich sources:

  • Apples
  • Oranges
  • Carrots
  • Barley
  • Oats
  • Pears
  • Strawberries.

Some Other Important Facts About Fibre

  • Both soluble and insoluble fiber are undigested.
  • Many think that the insoluble fiber is the one they need, but we still need both forms of fiber in our diet. If you eat 5 servings of fruits and vegetables and at least 6 servings of grain products a day (at least 3 of which are whole grains), you are very likely meeting the fiber requirements.


So, do you eat enough fiber?



Category: Nutrition

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7 responses so far ↓
  • JL // Feb 6, 2009 at 1:54 PM

    Actually, how does one define “servings”? Is it one cup, or one plate, or one whole fruit, or one entire vegetable stalk?

  • Mun // Feb 6, 2009 at 3:21 PM

    To JL: Check out the article of which I talked about serving size.

  • Yavor // Feb 6, 2009 at 5:54 PM

    I say – eat veggies and you are good to go.

  • ShadowFox // Feb 6, 2009 at 11:06 PM

    Just what I need. I am trying to increase my vege diet as well. Thanks!!!

  • Tom Parker // Feb 7, 2009 at 6:49 AM

    Good fibre summary Mun. A lot of people don’t get enough soluble fibre because they read claims on wholemeal products such as “just three servings can give you your recommended daily allowance of fibre”. They think the wholemeal products are giving them all the fibre they need but soluble fibre from fruits and vegetables is just as important.

  • Angie Tan // Feb 7, 2009 at 8:48 AM

    Great article! ;-)

    From a weight-loss perspective, we need more fibre to feel full but also to lower the LDL cholesterol too.

    Aside from the fibre factor in fresh fruits & vegies, these has water content too. A lot of folks are not taking enough fresh water in their diet because of processed foods.

    I’m also trying to boost upp the amount of fibre in my diet. :-)

  • formerfatty // Feb 9, 2009 at 11:57 PM

    Both soluble and insoluble fiber are undigested- is this a good thing? sorry i dont understand what you mean by this.

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