Dietary fiber is an essential nutrient that provides a variety of health benefits, but not all types of fiber do the same thing. Although both types fall under the umbrella of dietary fiber, soluble and insoluble fiber perform different functions. Talk to your doctor before incorporating more insoluble fiber in your diet, especially if you have health conditions or allergies.
Insoluble Fiber
Insoluble fiber does not dissolve in water, so it makes your stomach feel full and adds bulk to your stool. Insoluble fiber allows food to pass through the digestive system more efficiently. It is present in some vegetables, nuts, wheat bran and whole-wheat flour.
Soluble Fiber
Soluble fiber does dissolve in water. It creates a gel-like substance in the body, which might help lower cholesterol levels and slow the rate that nutrients absorb into the body during digestion. Foods high in soluble fiber include beans, peas, oats, barley, carrots and oranges.
Benefits
Increasing the amount of insoluble fiber in your diet might provide health benefits. For instance, consuming foods high in insoluble fiber could reduce constipation and promote gastrointestinal regularity. Additionally, eating foods with insoluble fiber fill you up, because high-fiber foods take longer to digest than low-fiber foods.
Recommended Amounts
Men and women need different amounts of fiber every day. Women age 50 and younger need approximately 25 grams of fiber per day, while women who are over 50 need 21 grams of fiber. Men age 50 and younger need 38 grams of fiber, while men over the age of 50 need 30 grams of fiber per day. Eat a variety of foods to consume a combination of insoluble fiber and soluble fiber daily. Your doctor might recommend consuming more or less fiber depending on your health and medical condition.
High-fiber Foods
Foods high in insoluble fiber include wheat bran, which contains 11.3 grams per 1/2-cup serving; fiber cereal, with about 11.1 grams per 1/2-cup; kidney beans, which have 5.9 grams per 1/2-cup serving; pinto beans, with 4.7 grams in 1/2-cup; and turnips, which offer 3.1 grams of insoluble fiber per 1/2-cup serving.
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