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- Medline Plus: Soluble vs. Insoluble Fiber
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Soluble Vs. Insoluble Fiber Supplements
Dietary fiber is an indigestible component of many common foods such as vegetables, grains and fruits. A high fiber diet may help maintain health, prevent constipation or irregularity, and it can be an important part of a weight loss program. Medline Plus states that it is important to drink lots of water to gain the full benefit of fiber in the diet 1.
Types of Fiber
There are two types of dietary fiber, soluble and insoluble 1. As their names suggest, soluble fiber dissolves in water, while insoluble fiber does not 1. Both types are very beneficial. Insoluble fiber provides bulk to a meal and moves the digestive products through the gastrointestinal tract more quickly. It increases the amount of stool, promotes regularity and prevents constipation. Soluble fiber forms a gel when mixed with water 3. It slows digestion and, according to Medline Plus, it helps to lower cholesterol and may lessen the risk of heart disease.
Soluble Fiber Supplements
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The most popular form of soluble fiber is psyllium, made from the husks of Plantago seeds. Metamucil and Konsyl are brands of powdered supplements that may be added to water, juices or other liquids. Rice bran also contains lots of soluble fiber and it may be added to cereal or other foods.
- The most popular form of soluble fiber is psyllium, made from the husks of Plantago seeds.
- Rice bran also contains lots of soluble fiber and it may be added to cereal or other foods.
Insoluble Fiber Supplements
The most common form of insoluble fiber in supplement form is wheat or oat bran. The bran portion of a grain is its outer, hard husk that is often removed when the grain is used to produce breads and other foods. It is packaged and sold separately, and may be sprinkled over cereals or other foods.
High-Fiber Foods
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Many different foods contain either soluble or insoluble fiber, or both 1. Whole grain pasta and breads are also good sources of insoluble fiber. Many fruits and vegetables are also good sources of soluble fiber, including peas, kidney and lima beans, bananas and oranges.
Side-Effects
If a person adds too much fiber to the diet too quickly, some side effects may occur. These include intestinal gas, abdominal cramps or a sense of bloating. MayoClinic.com recommends adding fiber to the diet slowly, so that the gastrointestinal system has time to adjust its function to the change 2.
- If a person adds too much fiber to the diet too quickly, some side effects may occur.
- MayoClinic.com recommends adding fiber to the diet slowly, so that the gastrointestinal system has time to adjust its function to the change 2.
Related Articles
References
- Medline Plus: Soluble vs. Insoluble Fiber
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- Help for IBS: Soluble Fiber Supplements
- Dhingra D, Michael M, Rajput H, Patil RT. Dietary fibre in foods: a review. J Food Sci Technol. 2012;49(3):255-66. doi:10.1007/s13197-011-0365-5
- Hervik AK, Svihus B. The Role of Fiber in Energy Balance. J Nutr Metab. 2019;2019:4983657. doi:10.1155/2019/4983657
- Ho KS, Tan CY, Mohd daud MA, Seow-choen F. Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms. World J Gastroenterol. 2012;18(33):4593-6. doi:10.3748/wjg.v18.i33.4593
- Sawicki CM, Livingston KA, Obin M, Roberts SB, Chung M, Mckeown NM. Dietary Fiber and the Human Gut Microbiota: Application of Evidence Mapping Methodology. Nutrients. 2017;9(2). doi:10.3390/nu9020125
- Bader ul ain H, Saeed F, Khan MA, et al. Modification of barley dietary fiber through thermal treatments. Food Sci Nutr. 2019;7(5):1816-1820. doi:10.1002/fsn3.1026
Writer Bio
Joanne Marie began writing professionally in 1981. Her work has appeared in health, medical and scientific publications such as Endocrinology and Journal of Cell Biology. She has also published in hobbyist offerings such as The Hobstarand The Bagpiper. Marie is a certified master gardener and has a Ph.D. in anatomy from Temple University School of Medicine.