Insoluble and Soluble Fiber

The recommended daily intake of fiber:

  • Males 19-50: 38 g/day
  • Males 51+: 30 g/day
  • Females 19-50: 25 g/day
  • Females 51+: 21 g/day


The average diet is 75% insoluble fiber to 25% soluble fiber.

Both soluble fiber and insoluble fiber are undigested. They are not absorbed into the bloodstream or used for energy; they are excreted from the body.

Soluble fiber forms a gel when mixed with liquid and insoluble fiber passes through the intestines mostly intact.


Insoluble fiber:

  • Moves bulk through the intestines
  • Controls and balances pH (acidity) in the intestines
  • Promotes regular bowel movements (helps prevent constipation)
  • Helps remove (toxic) waste through the colon
  • Promotes colon health


Good sources of insoluble fiber include: vegetables (green beans, and dark green leafy vegetables), fruit skins and root vegetable skins, whole wheat products, wheat oats, corn bran, seeds, and nuts.


Soluble fiber:

  • Binds with fatty acids
  • Slows the time it takes for the stomach to empty which causes sugar to be released and absorbed slowly
  • Helps to lower HDL (bad cholesterol)


Good sources of soluble fiber include: oat/oat bran, dried peas and beans, nuts, barley, flax seed, apples, oranges, carrots, and *psyllium husk.  


*Psyllium husk is commonly found in digestive aids.

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