What is Fibre in Your Diet? Soluble vs. Insoluble

Soluble fibre is a type of dietary fibre that dissolves in water and forms a gel-like substance in the digestive tract. This gel-like substance slows down digestion and helps to regulate blood sugar levels and cholesterol levels in the body. Soluble fibre is found in many plant-based foods, including:

1. Oats and oat bran
2. Barley
3. Legumes such as beans, lentils, and peas
4. Fruits such as apples, berries, oranges, and pears
5. Vegetables such as broccoli, carrots, and sweet potatoes
6. Chia seeds and flaxseeds
7. Psyllium husk

Consuming foods high in soluble fibre can help promote digestive health, reduce the risk of heart disease and diabetes, and promote feelings of fullness and satiety. The recommended daily intake of fibre is 25 grams for women and 38 grams for men, with at least 10–15 grams of this being soluble fibre.

Types of Fibre

Fibre is essential for digestive health and overall wellness. At healthcare nt sickcare, we offer lab tests to monitor your health, but we don’t provide dietary advice. Learn about soluble and insoluble fibre below, based on insights from CDC guidelines.

• Soluble Fibre: Dissolves in water, forming a gel that slows digestion. It helps control blood sugar and cholesterol. Found in oats, beans, apples, and citrus fruits.
• Insoluble Fibre: Adds bulk to stool, aiding bowel movements. It’s in whole grains, nuts, seeds, and vegetables like carrots.

Aim for 25g (women) or 38g (men) of fibre daily, with 10–15g soluble fibre. Read about diet types for fibre-rich meal ideas.

Soluble Vs Insoluble Fibre

• Soluble and insoluble fibre are two types of dietary fibre that are important for maintaining digestive health.
• Soluble fibre dissolves in water and forms a gel-like substance in the digestive tract. It can be found in foods such as oats, beans, apples, and citrus fruits. Soluble fibre can help to lower cholesterol levels, regulate blood sugar, and promote feelings of fullness after eating.
• Insoluble fibre does not dissolve in water and passes through the digestive system largely intact. It can be found in foods such as whole grains, vegetables, and nuts. Insoluble fibre helps to promote regular bowel movements and prevent constipation by adding bulk to stool.

Both types of fibre are important for maintaining digestive health, and it is recommended that individuals consume a variety of foods that contain both soluble and insoluble fibre. The Institute of Medicine recommends that men consume 38 grams of fibre per day and women consume 25 grams of fibre per day, with at least 20-30% of that fibre coming from soluble sources.

Benefits of Fibre

• Promotes healthy digestion and prevents constipation.
• Lowers cholesterol, reducing heart disease risk.
• Helps manage blood sugar, supporting diabetes prevention.

Check sugars in your diet to balance your nutrition.

How much fibre do I need daily?

Women need 25g, men 38g, including 10–15g soluble fibre, per CDC guidelines.

What foods are high in fibre?

Oats, beans, apples, whole grains, and vegetables like carrots are great sources. Try our health checkups to monitor digestion.

Can fibre help with weight loss?

Yes, fibre promotes fullness, reducing overeating. Consult a dietitian for personalized plans.

Conclusion

Fibre is key to a healthy diet, supporting digestion and heart health. Add fibre-rich foods like oats and beans to your meals. Monitor your health with our lab services. Contact us at support@healthcarentsickcare.com or +91 9766060629.