The Truth About Soluble and Insoluble Fiber

The Truth About Soluble and Insoluble Fiber

We hear a lot about the benefits of having a high fiber diet, but are you aware of the true definition and function of fiber? Fiber is a necessary dietary component for healthy colon function and overall well being. Fiber at its most core definition is the portion of a plant food that cannot be digested by your body. However there are two distinct types of fiber: soluble and insoluble. These two types have distinct functions and advantages that will be discussed.

Foods high in fiber can help your stomach to stay full for longer periods of time due to their low density properties. Low density means that a food is low in calories and high in volume. Researchers have been able to prove the link between a high consumption of fiber and weight loss and weight loss maintenance. The recommended daily amount for men is 30 to 38g and 21 to 25g for women.

What is Soluble Fiber?

Soluble fiber attracts and dissolves in water. During digestion, these fibers turn to a gel-like material. This gel is great for slowing the digestion process, which in turn lowers the LDL cholesterol levels. Soluble fiber also slows the rate that fats and carbohydrates are digested. The decreased rate that these are digested will help to lower the amount of fat in your blood and ensure you do not become sensitive to insulin. Foods high in soluble fiber include psyllium, oatmeal, rice bran, barley, citrus fruits, peas, apples, strawberries and beans.

Benefits of Soluble Fiber

  • decreases fats in the blood
  • decreases risk of insulin sensitivity and regulates blood sugar
  • lowers risk of high cholesterol

Drawbacks of Soluble Fiber

  • absorbs a lot of water (from stomach and walls of colon)
  • excessive amounts may lead to constipation

What is Insoluble Fiber?

Insoluble fiber attracts water but cannot dissolve in it. Therefore the insoluble fiber moves through the digestive system in its full form. It also helps to pull water into the intestines from other areas of the body. Lubricating the intestines helps the bowels to move efficiently, and for waste to be eliminated from the body. Insoluble fiber has a researched link to preventing colon cancer by continuing to move possible carcinogens quickly through so they have no time to contact the colon. It also prevents hemorrhoids, constipation and pockets in the colon, called diverticula. Foods high in insoluble fiber include wheat bran and cereals, rice, beets, carrots, cauliflower, sprouts and apple skin.

Benefits of Insoluble Fiber

  • increased amount of water in the colon
  • decreases risk of hemorrhoids and diverticula
  • decreases risk of constipation

Drawbacks of Insoluble Fiber

  • excessive amounts can irritate the walls of the colon and intestines


To maintain proper fiber levels, we suggest using products from Renew Life. Brenda Watson and her team have decades of experience helping people cleanse and renew their colon function. You can view her video above, and take a look at her colon cleanse and fiber products here.



Fruit & Veggie Fiber

“Delicious, Natural Fiber35 Fruit and Vegetable Fiber Powder. Nutrient-dense high fiber powder blend of soluble and insoluble fiber from over 25 different fruits & vegetable sources. Great-tasting fruit flavor. 4 grams of fiber in each serving. Mixes well in water or juice. 50/50 ratio of soluble and insoluble fiber. PhytoSorb digestive blend, whole-food nutrition.” Read More…


“DeliciousĀ Convenient High Fiber Food Supplement Made with 100% natural acacia fiber. 2 grams of fiber in every fiber chew. Big taste in a small “”on-the-go”” fiber wafer. Great way to add extra fiber to your “”35 grams a day”” high-fiber lifestyle. Convenient, bite-sized chocolate wafer.” Read More…


Great-tasting High Fiber Sprinkle Powder. Fantastic fruit and berry taste. Easy-to-mix high fiber powder formula. Only 20 calories per serving. Over 20 fruits and veggies per scoop. Psyllium-free fiber blend. Read More…

Fiber Smart

“Advanced Fiber for Sensitive Colons with Probiotics, FOS and L-glutamine. Supports Occasional Irritable Bowel . Relieves Gas, Bloating and Discomfort. Promotes Regular, Healthy Bowel Movements.” Read More…

Organic Fiber Bar

“50% of Your Daily Fiber in One Delicious Bar! 14g Fiber per Bar, Certified Organic. 4 Delicious Flavors. Gluten Free. No Added Sugars/Preservatives. Promotes Healthy Digestion and Detoxification.” Read More…

Organic Triple Fiber “The Perfect Daily Fiber! 100% Organic Flax, Oat Bran and Acacia Helps Eliminate Toxins. Improves Digestion and Bowel Regularity. Promotes Heart Health and Total-body Health.” Read More…

Fiber35 Sprinkle Fiber “Fiber35 100% Natural Acacia Sprinkle Fiber Powder. Flavor-free, dissolves completely, easily in liquids or soft foods. Non-thickening, grit-free. 100% natural acacia fiber – a high fiber food. 5 grams of daily dietary fiber per serving. Two convenient sizes.” Read More…

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