Insoluble vs. Soluble Fibre: The Difference, What Foods You Can Find Them In, Tips & Precautions!

Insoluble vs. Soluble Fibre: The Difference, What Foods You Can Find Them In, Tips & Precautions!


First things first, the recommended daily intake of fibre for women is 25g & for men, it’s 35-49g. But get this… the average North American doesn’t even eat HALF of that!

Fibre is essential for regulating blood pressure & sugar levels, curbing sugar cravings, heart health, promoting the growth of healthy bacteria in the gut, proper digestion & nutrient absorption, maintaining a healthy weight, satiety, fighting inflammation, lowering triglycerides & preventing common disease. Yet most of us aren’t getting enough of it!

There are 2 types of fibre:

  • insoluble
  • soluble.

We need both but they fulfill different purposes. Most plant foods contain both but some are higher in one than the other:

  • Insoluble fibre doesn’t dissolve in water or ferment in the GI tract. It promotes smooth fluid movement, balanced pH levels, speeds up digestion by adding bulk to stool & sweeps with it, toxins, carcinogens, chemicals waste, excess fat & cholesterol.

You can find it in: avocado, coconut, Asian pears, wheat bran, artichokes, whole grains, fruit with skin, green veggies, barley, bananas, lentils, non-GMO popcorn

  • Soluble fibre creates a gel in the system by binding with fatty acids, keeps us fuller longer, slows stomach emptying, permits better nutrient absorption, lowers cholesterol & and regulates blood sugar levels.

You can find it in: oats, beans, lentils, peas, psyllium, berries, apples, tigernuts, squash, Brussels sprouts, sweet potatoes, broccoli, turnip, nectarines, apricots, carrots, flax/chia seeds, sunflower seeds & hazelnuts

BTW, if your body isn’t used to eating high-fibre, I suggest to incorporate it slowly & hydrate more than usual to prevent bloating & if you’re going for cruciferous veggies, always make sure to steam or cook them first!

And last but most certainly not least, be wary of processed, packaged & refined cereals labelled “high fibre”; most of the time, the food is fortified with added fibre where it doesn’t naturally occur (yogurt, refined grains, protein bars) or it’s a fibre supplement made with artificial forms of fibre that are not well digested & lack nutrients foods with REAL PLANT fibre provide.

MORAL OF THE STORY: Get your fibre from REAL FOOD sources just like nature intended!


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