Dietary Fiber: Soluble Fiber vs. Insoluble Fiber

Yeah, yeah fiber is good you. That I know, and I always try to have about 30 grams of dietary fiber per day, but I never quite got how much of it should be soluble fiber vs. insoluble fiber. I also was unclear as to which is more important for losing weight, what foods are good sources, which dietary fiber is more filling...my question were endless. I then did some research!

Here is what I learned:

There are at least a dozen different compounds that fall under the general heading of dietary fiber, including gums, pectins, lignans, beta-glucans, cellulose, etc. Nutritionists tend to categorize different types of fiber as either soluble or insoluble fiber, depending on whether or not the fibers will dissolve in water (soluble) or not (insoluble). The two have very different functions in the body.

Soluble fiber helps slow down digestion (which keeps you from getting hungry as quickly after a meal) and helps regulate blood sugar and cholesterol levels. A diet high in soluble fiber can help reduce your risk of heart disease, diabetes, and will help you lose weight. Good sources of soluble fiber include flaxseeds, chia seeds, oranges, apples, carrots, oats and oat bran, psyllium husk, nuts and legumes.

Insoluble fiber, on the other hand, is the type that helps prevent constipation, colon cancer and other digestive diseases. Good sources of insoluble fiber include flax seeds, wheat bran, corn bran, nuts and seeds, dark leafy vegetables, fruit and vegetable skins (for example, apple and potato skins).

The USDA doesn't make a specific recommendations for how much of your fiber intake should be soluble or insoluble. The average American diet contains 75% to 25% insoluble fiber vs. soluble fiber. When making a food choice decision, don't worry about choosing a specific type of fiber. Many foods such as FitFlax, oat, oat brans and psyllium husks are rich in both insoluble and soluble fiber. I think your best strategy is to eat a wide variety of fiber-rich nutrient dense foods to satisfy your total daily requirements, thereby getting the best of both worlds.

A great fiber rich (both soluble and insoluble fiber) breakfast is a cup of oatmeal with 2 tablespoons of FitFlax mixed in and a cup of delicious fresh strawberries. Filling, yummy and a great start to a healthy day!