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<\/p>\nFact checked by Nick Blackmer<\/p>\n
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Foods with fiber tend to contain a mix of soluble and insoluble fiber.
Credit: MEDITERRANEAN \/ Getty Images<\/p>\n
There are two types of fiber\u2014soluble and insoluble, and they each offer unique benefits.<\/p>\n
Soluble fiber dissolves in water and forms a gel, while insoluble fiber helps waste move through the intestines.<\/p>\n
Most foods contain both types, so eating a variety of high-fiber foods may help you reach your goals.<\/p>\n
Social media is all about fibermaxxing, the idea that it’s important to load up on fiber. And it’s one trend experts can get behind<\/a>. That’s because fiber plays a key role in digestion, blood sugar control<\/a>, and protecting against chronic diseases like type 2 diabetes and colon cancer\u2014yet most adults in the U.S. don\u2019t get nearly enough.<\/p>\n But for those trying to boost their intake, it helps to know that fiber isn\u2019t one-size-fits-all. It comes in two forms\u2014soluble and insoluble\u2014and each offers unique benefits. Here\u2019s what to know about both\u2014and how to make sure you\u2019re getting a healthy mix.<\/p>\n What\u2019s the Difference Between Soluble and Insoluble Fiber?<\/p>\n The main difference between insoluble and soluble fiber is how they interact with water, digestive health dietitian Alyssa Simpson RDN, CSDH, CGN<\/a>, told Health.<\/p>\n Soluble fiber is like a sponge. It dissolves in water to form a gel-like substance that can bind to substances such as cholesterol and carbohydrates, helping remove them from the body. This gel also softens stool and slows digestion.<\/p>\n Insoluble fiber, on the other hand, is more like a broom. It doesn\u2019t dissolve in water but instead passes through the digestive tract mostly intact, adding bulk to stool and helping move waste through the digestive tract more efficiently, Simpson said.<\/p>\n Both types have a lot to offer, including supporting weight management by promoting fullness. But soluble fiber\u2019s sponge-like abilities can help lower cholesterol and slow glucose absorption, said Sandhya Shukla, MD<\/a>, a gastroenterologist with Atlantic Coast Gastroenterology Associates. And when fermented in the colon, soluble fiber produces short-chain fatty acids that support gut health and help control inflammation<\/a>. Insoluble fiber, meanwhile, can reduce constipation and help flush out carcinogens more quickly, potentially lowering colon cancer risk, Shukla said.<\/p>\n How to Make Sure You\u2019re Getting Both Types<\/p>\n The daily recommended intake of total fiber is 28 grams, but there are no official guidelines for how to divide that between fiber types. To make sure you\u2019re getting a healthy blend of both, try these strategies:<\/p>\n 1. Eat a Variety of High-Fiber Foods<\/p>\n