Fibre is an essential component of a healthy diet, playing a critical role in maintaining digestive health, supporting heart health, and reducing the risk of chronic diseases[1]. Despite its importance, most adults in the UK consume only about 20g of fibre per day—falling short of the government’s recommended intake of 30g[2]. For many, understanding the fibre types and how to incorporate them into daily meals is key to closing this nutritional gap.
This blog will explore the differences between soluble and insoluble fibre, their health benefits, food sources, and how to ensure you’re getting enough fibre-type diet.
Key Takeaways
- • There are two main types of dietary fibre—soluble and insoluble. Soluble fibre dissolves in water, forming a gel-like substance, while insoluble fibre remains intact and adds bulk to stool.
- • Soluble fibre helps regulate blood sugar levels, lowers LDL cholesterol, promotes satiety for weight management, and supports gut health by acting as a prebiotic.
- • Insoluble fibre improves digestion, prevents constipation by adding bulk to stool, and promotes regular bowel movements. It also supports weight management by enhancing fullness.
What is Dietary Fibre?
Dietary fibre, or roughage, is a plant-based carbohydrate that the human body cannot fully digest[3]. Unlike other carbohydrates, fibre resists breakdown in the digestive system and passes through to the large intestine, largely intact[1]. This unique characteristic highlights the benefits of fibre in maintaining gut health, promoting regular bowel movements, and supporting overall well-being.
Types of Fibre
Fibre is broadly classified into two main types:
- 1. Soluble fibre
- 2. Insoluble fibre
Each plays a distinct role in the body. Understanding these types of fibre is key to making informed dietary choices.
What is Soluble Fibre?
Soluble fibre is a dietary fibre that dissolves in water to form a gel-like substance during digestion[4]. This unique property enables it to interact with water and other substances in the digestive system, providing various health benefits such as regulating blood sugar levels, lowering cholesterol, and supporting gut health[5].
Sources of Soluble Fibre
Soluble fibre is naturally present in many plant-based foods, making it easy to incorporate into your diet. Common sources include:
- • Grains: Oats, barley
- • Fruits: Apples, oranges, strawberries, and pears, especially when eaten with the skin.
- • Vegetables: Carrots, sweet potatoes, Brussels sprouts.
- • Legumes: Beans, lentils, chickpeas, peas.
- • Fibre Supplements: Psyllium husk is a highly concentrated source of soluble fibre.
Incorporating these foods into your snacks and meals can ensure a steady soluble fibre intake while providing additional essential nutrients like vitamins, minerals, and antioxidants.
Benefits of Soluble Fibre
1. Regulates Blood Sugar: Soluble fibre slows glucose absorption, helping to prevent sugar spikes and improve glycaemic control, which may reduce the risk of type 2 diabetes.[6].
2. Lowers Cholesterol: It binds to LDL (bad) cholesterol, reducing absorption and supporting heart health[7].
3. Aids Weight Management: Promotes fullness by slowing digestion, helping control appetite and preventing overeating[8].
4. Boosts Gut Health: Acts as a prebiotic, feeding beneficial gut bacteria to enhance immunity, improve digestion, and reduce inflammation[9].
What is Insoluble Fibre?
Insoluble fibre is a dietary fibre that, unlike soluble fibre, does not dissolve in water. Instead, it remains largely intact as it moves through the digestive system[1]. This property makes insoluble fibre beneficial for adding bulk to stool and promoting bowel movements[10]. It plays a vital role in maintaining digestive health by ensuring the smooth passage of waste through the intestines and preventing constipation[1][10][11].
Sources of insoluble fibre
Insoluble fibre is naturally found in a variety of plant-based foods. Adding these to your diet is an excellent way to support digestive health:
- • Whole Grains: Whole wheat bread, brown rice, and wholegrain pasta
- • Nuts and Seeds: Almonds, sunflower seeds, and flaxseeds
- • Vegetables: Broccoli, green beans, cauliflower, and courgettes
- • Wheat Bran: Often used in cereals or baking
These foods contribute to your daily fibre intake and provide additional nutrients such as minerals, vitamins, and antioxidants essential for overall health.
Benefits of Insoluble Fibre
1. Supports Regularity: Insoluble fibre adds bulk to stool, aiding its passage through the digestive tract and constipation and improving overall digestive comfort[12].
2. Improves Digestion: By absorbing water, insoluble fibre enhances stool bulk and supports the digestive system, reducing risks of issues like haemorrhoids and diverticular disease[1][5].
3. Aids Weight Management: Promotes a feeling of fullness, helping to control appetite and reduce calorie intake, supporting healthy weight management[13][14].
4. Prevents colorectal cancer: Insoluble fibre promotes regular bowel movements, which may reduce the risk of gastrointestinal issues and certain cancers[17].
Key Differences Between Soluble and Insoluble Fibre
| Aspect | Soluble Fibre | Insoluble Fibre |
|---|---|---|
| Solubility | Dissolves in water to form a gel-like substance. | Does not dissolve in water and remains intact. |
| Primary Function | Regulates blood sugar, lowers cholesterol, and supports gut health by feeding beneficial bacteria. | Adds bulk to stool, promotes regular bowel movements, and prevents constipation. |
| Key Benefits | – Controls blood sugar levels – Reduces LDL cholesterol – Regulates weight management – Acts as a prebiotic for gut health | – Prevents constipation – Improves digestive rhythm – Promotes a healthy weight by enhancing satiety |
| Common Sources | – Oats, barley – Fruits (apples, oranges, strawberries) – Vegetables (carrots, Brussels sprouts) – Legumes (lentils, chickpeas) – Psyllium husk | – Whole grains (whole wheat bread, brown rice) – Vegetables (broccoli, cauliflower, green beans) – Nuts and seeds (almonds, sunflower seeds) – Wheat bran |
| Role in Disease Prevention | Reduces the risk of heart disease and type 2 diabetes by managing blood sugar and cholesterol levels. | Lowers the risk of colorectal cancer by promoting healthy bowel movements. |
| Digestive Impact | Slows digestion, allowing for better nutrient absorption and blood sugar regulation. | Speeds up the movement of waste through the digestive tract. |
What If You’re Not Getting Enough Fibre?
If your dietary fibre intake falls short, supplements can help bridge the gap. Fibre supplements are a convenient way to ensure you meet your daily fibre needs, particularly for individuals with restrictive diets, specific medical conditions, or limited access to fibre intake. Supplements are available in various formats, including fibre tablets pills, powder and capsules that cater to different needs, providing both soluble and insoluble fibre to support overall health.
1. Soluble Fibre Supplements
These supplements dissolve in water, forming a gel-like substance that provides targeted benefits such as improved heart health and better blood sugar control. Common examples include:
- • Psyllium Husk: Often used for digestive health, psyllium is an excellent source of soluble fibre and can be found in products like Metamucil. It supports gut health by feeding beneficial bacteria and regulating cholesterol levels[18].
- • Methylcellulose: A synthetic fibre derived from plant cellulose, this tasteless and non-fermentable supplement helps relieve constipation by adding bulk to stool[19][20].
- • Inulin: A plant-based fibre often added to food products or available in powder form, inulin acts as a prebiotic, nourishing gut bacteria and promoting digestive health[21].
2. Insoluble Fibre Supplements
These supplements are ideal for promoting regular bowel movements and preventing constipation by adding bulk to the stool. Examples include:
- • Bran Supplements: Derived from wheat or oats, bran-based supplements are a concentrated source of insoluble fibre and are particularly effective for improving stool bulk[22].
- • Cellulose: Derived from plant cell walls, it is effective in promoting bowel regularity and preventing constipation[23].
3. Combination Fibre Supplements
Some products offer a mix of soluble and insoluble fibre, providing a comprehensive solution for individuals looking to address multiple health issues effectively, promoting bowel regularity and preventing heart health, regulating blood sugar, and supporting digestive function.
How to Use Fibre Supplements Safely
When incorporating fibre supplements into your routine, it’s important to:
- • Start Gradually: Introduce fibre supplements slowly to prevent bloating or digestive discomfort.
- • Drink Plenty of Water: Adequate hydration is essential when taking fibre supplements to avoid constipation or bloating[24].
- • Consult a Healthcare Professional: Always seek medical advice from a healthcare expert if you have any underlying medical conditions or are on medication.
Recommended Fibre Intake
The UK government recommends that adults consume 30g of fibre daily, but the required amount for children varies depending on their age[25].
For children, there are specific daily recommendations based on their age group[25]:
| Age (years) | Recommended Daily Fibre Intake |
|---|---|
| 2-5 | 15g per day |
| 5-11 | 20g per day |
| 11–16 | 25g per day |
| 17 and over | 30g per day |
Children under the age of not have a specific fibre recommendation. However, once they start eating solid foods (around 6 months old), they should consume fibre from a varied diet that includes fruits, vegetables, and whole grains[2].
Conclusion
Soluble and insoluble fibres are essential components of a healthy diet, each offering unique benefits. Soluble fibre regulates cholesterol levels, stabilises blood sugar, and supports gut health, while insoluble fibre promotes regular bowel movements and prevents constipation. Together, they contribute to overall well-being and help reduce the risk of chronic diseases.
Explore fibre supplements at Nature’s Fix from various trusted brands to support your journey towards optimal health.
FAQs
1. Why are fibre types for digestion?
Fibre is essential for digestion because it helps maintain the bowel and prevents constipation. Soluble fibre regulates glucose absorption and feeds gut bacteria, while insoluble fibre adds bulk to stool, promoting regularity[11].
2. What happens if I don’t eat enough fibre?
A low-fibre diet can lead to constipation, poor digestive health, and increased risks of chronic conditions like heart disease, type 2 diabetes, and colorectal cancer[16][26]. Ensure a balanced intake of both soluble and insoluble fibres for optimal health.
3. What Are the Side Effects of Consuming Too Much Fibre?
Eating excessive fibre can cause bloating, gas, and stomach discomfort due to slowed digestion. It may also lead to constipation or diarrhoea if not accompanied by adequate water intake. Always increase fibre gradually and stay hydrated[11].
References
1 – https://www.vichealth.vic.gov.au/health/healthyliving/fibre-in-food
2 – https://www.nutrition.org.uk/nutritional-information/fibre/
3 – https://www.sciencedirect.com/topics/food-science/dietary-fiber
4 – https://www.cdc.gov/diabetes/healthy-eating/fiber-helps-diabetes.html
5 – https://nutritionsource.hsph.harvard.edu/carbohydrates/fiber/
6 – https://pmc.ncbi.nlm.nih.gov/articles/PMC7059907/
7 – https://www.lipid.org/sites/default/files/adding_soluble_fiber_final_0.pdf
8 – https://www.healthline.com/nutrition/fiber-and-belly-fat
9 – https://pmc.ncbi.nlm.nih.gov/articles/PMC8624670/
10 – https://www.medicalnewstoday.com/articles/146935
11 – https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
12 – https://www.webmd.com/diet/compare-dietary-fibers
13 – https://www.webmd.com/diet/compare-dietary-fibers
14 – https://www.sciencedirect.com/science/article/pii/S0002916523135155
15 – https://www.healthline.com/health/soluble-vs-insoluble-fiber
16 – https://pmc.ncbi.nlm.nih.gov/articles/PMC3399949/
17 – https://www.medicalnewstoday.com/articles/319176
18 – https://www.mountsinai.org/health-library/supplement/psyllium
19 – https://my.clevelandclinic.org/health/drugs/18843-methylcellulose-capsules-or-tablets
20 – https://pmc.ncbi.nlm.nih.gov/articles/PMC5413815/
21 – https://www.medicalnewstoday.com/articles/318593
22 – https://pmc.ncbi.nlm.nih.gov/articles/PMC3507301/
23 – https://www.livestrong.com/article/190614-why-do-we-need-cellulose-in-our-diet/
24 – https://www.mountsinai.org/health-library/supplement/fiber
25 – https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
26 – https://pmc.ncbi.nlm.nih.gov/articles/PMC6944853/
