Soluble and Insoluble

There are two basic types of fiber: soluble and insoluble.

Soluble fiber can be partially digested by bacteria in our digestive system. The benefits of eating soluble fiber extend beyond weight loss to include cholesterol control and the management of diabetes. Apples and oats are the most famous sources of soluble fiber (apples contain pectin and oats contain beta-glucan).

Insoluble fiber cannot be digested by the human body, but plays an equally important role in weight management. Acting like a broom, insoluble fiber cleans buildup from our intestines. This allows our food to be digested more thoroughly and for us to benefit from its nutrients. Sources of insoluble fiber include flax seed, wheat bran, most vegetables and whole grains such as brown rice.

A variety of both soluble and insoluble fiber is necessary for weight management and general well-being. High fiber meals and snacks quickly make us feel full by drawing water into our digestive tract. They also force us to spend time chewing each bite, sending a signal to the brain that food is moving into our digestive tract. For these reasons, we can eat small portions of food and still stave off hunger between meals.

Health Canada recommends that Canadians get their fiber from dietary sources instead of supplements whenever possible, because it is not yet clear how foods high in dietary fiber actually work to improve our well-being and because dietary fiber (unlike laxatives) exercises and tones the digestive tract.

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