Understanding Soluble Vs Insoluble Fibre: What’s the difference

By Nmami Agarwal 22-Apr 2023 Reading Time: 5 Mins

Have you heard health influencers talk about high-fibre and low-fibre diets? Confused and want to know what it actually means? Check out this space to know more about fibre.

Dietary fibre consists of non-digestible forms of carbohydrates, usually polysaccharides originating from plant-based foods.

The classification of dietary fibre stems from water solubility. Broadly, there are two main types of dietary fibre: soluble and insoluble. The main sources of soluble fibre are fruits and vegetables.

Conversely, cereals and whole-grain products provide sources of insoluble fibre.

However, most naturally available high-fibre foods contain variable amounts of both soluble and insoluble fibre.

Although fermentation (through the action of the gut microbiota) of most dietary fibre occurs within the gastrointestinal tract to some extent, the fermentation of soluble fibre tends to occur more readily than that for insoluble cereal fibres.

There’s more to know about the differences between soluble and insoluble fibre.

.	SOLUBLE FIBRE	INSOLUBLE FIBRE
1.	As the name suggests, it dissolves in water and forms a gel-like material.	They are insoluble in water and usually cannot undergo fermentation by bacteria in the colon.
2. 3.	Sources: Fruits Oat Barley Legumes, peas, and beans Vegetables such as broccoli and carrots Most root vegetables Soluble dietary fibre can be easily accessed and metabolised by fibre-degrading microorganisms in the intestine and produce a series of beneficial and functional metabolites.	Sources: Cellulose: Corn bran, potatoes, and skin of most fruits from trees such as apples, bananas, and avocado, many green vegetables such as zucchini, green beans, celery, and cauliflower, some fruit plants such as tomatoes and kiwi. Hemicellulose: whole grains Lignin: nuts and seeds Insoluble dietary fibre cannot be easily metabolised.
4.	Soluble dietary fibres have the effect of promoting the proliferation of specific probiotics (bacteria)	Insoluble dietary fibres do not act upon probiotics.
5.	Soluble dietary fibre slows gastric emptying, increases perceived satiety and plays a significant role in appetite regulation.	Insoluble dietary fibre promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools.

Both soluble and insoluble fibre has benefits such as:

Satiety
Regulating blood sugar level
Relieving constipation
Reduces cholesterol levels in the blood

So do include both soluble & insoluble fibres in your diet?

How to incorporate fibre into our daily diet?

Include the peels of vegetables like bottle gourd, ridge gourd pumpkin, and raw mango in chutney preparation.

Include millet flour with wheat flour while preparing roti. Do not sieve millet flour as it will lead to loss of fibre.

Include a minimum of three servings of vegetables and two servings of fruit daily.
Include fruits, vegetables, or both with every meal. For instance, include fruit with breakfast and vegetables with lunch and dinner.
Eat pulses (the seeds of plants in the legume family), such as beans, lentils, and peas and green leafy vegetables like spinach, fenugreek(methi), and amaranth leaves at least three times a week.
Include nuts, seeds, and fruit for snacks. Or add them to other foods like yoghurt, oatmeal, salads, and stir-fries.
With fibre, it is essential to include sufficient fluids to allow fibre to pass through the digestive tract and avoid digestive distress.

Tags: Fibre

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"At Nmami Life, the meaning of good health is a combination of nutrition and fitness, which are essential to your well-being."
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