What is the difference between soluble and insoluble

I received this reader question recently and thought I would share my answer with all of you: What is the difference between soluble and insoluble fiber and when should I eat each one? Soluble fiber: Soluble fiber dissolves with water.

When combined with water, soluble fiber in foods forms a gel in the gastrointestinal system. Insoluble fiber: Insoluble fiber does not dissolve in water. When combined with water, insoluble fiber in foods acts like a sponge, absorbing the liquid and swelling in size in the gastrointestinal system. Cynthia is currently the sports nutrition consultant to the New York Yankees, previously consulted for three other professional sports teams, and is board certified as a specialist in sports dietetics.

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If you make a purchase using the links included, we may earn commission. Save Pin FB More. Credit: Getty Images. Set a goal of eating a minimum of three servings of veggies and two servings of fruit every day. A good strategy is to have fruit at breakfast and as a snack; and veggies for lunch and dinner—and at breakfast when possible think greens in an omelet or whipped into a smoothie. Choose fibrous veggies with tough stalks like artichokes, Brussels sprouts , and broccoli as well fruits with edible seeds, skins, and membranes such as raspberries, apples, and citrus.

Eat pulses beans, lentils, and peas at least three times a week, either as a plant-based protein in meatless dishes, or as the starch side in place of grains. The nutrition label on food packaging lists the amount of dietary fiber found in each serving of the product. If a product is marketed as being high in fiber or having associated health benefits, the amount of soluble and insoluble fiber in grams g per serving must be listed under the dietary fiber heading.

Some manufacturers may also voluntarily give the soluble and insoluble content of the fiber element of the product. According to the FDA, foods that are considered high in fiber contain at least 20 percent of the recommended daily value DV of dietary fiber per serving. Foods that have 5 percent or less are considered poor sources of dietary fiber.

Beans, peas, and whole grains are high in fiber. Some fruits and vegetables are also relatively high in fiber. Common foods that are good sources of fiber include:.

A healthful diet contains a mix of both soluble and insoluble fiber. Soluble fibers are more common in foods, such as beans, peas, oats, barley, apples and citrus fruits. Good sources of insoluble fiber include beans, whole wheat or bran products, green beans, potatoes, cauliflowers, and nuts. While many fiber supplements exist, most do not contain the additional vitamins and minerals, including vitamin B and iron, found in fiber-rich foods.

Supplements may also not be, as easily or fully absorbed by the body. Already a member? Login ». As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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