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Fiber, Soluble? Insoluble? Clarification PLEASE!



What is the difference between soluble and insoluble fiber? And what do they do? 


Dietary fiber is an important part of our diet. But many of us do not get enough fiber in our diets, so a fiber supplement becomes the perfect solution. But before you head to the store and buy anything labeled “fiber powder”, it is equally important to determine what kind of fiber you need. There are two types of dietary fiber, soluble and insoluble. Each type provides different specific benefits to the body.  


If your goal is to control your appetite, lower your cholesterol, or stabilize blood sugar, soluble fiber (dissolves in water) will target these issues. Soluble fibers attract water and form a gel, which slows down digestion. The most common supplemental forms of soluble fiber are oat bran, acacia and psyllium husk.    


If you goal is to prevent constipation, add bulk to your diet, and reduce toxins, insoluble fiber (does not dissolve in water) is your first choice.  Insoluble fibers are considered gut-healthy fiber because they have a laxative effect and add bulk to the diet, helping prevent constipation. The most common supplemental forms of insoluble fiber are flax seed, wheat bran and whole grains. 


 In general, choosing a high quality fiber supplement that contains both soluble and insoluble fiber will be your best bet. This combination is gentler on the stomach as well, since the body needs time to adjust to an increased fiber intake. When starting a fiber supplement, start with a smaller than recommended dose and work your way up to a full dose to avoid tummy upset.  


Fiber supplements can help you get to the recommended 25-35g per day, but also look for foods you can enjoy throughout the day to keep that number high! My favorites are sunflower seeds and almonds because they make great snacks when I am traveling. 


Comment below if you have any questions about fiber (or list your favorite fiber supplement!).




To Your Health,





VitaZen is Smith Mountain Lake, Virginia’s supplement store.
We offer a comprehensive selection of vitamins, minerals, herbs, bath& body,
 skin care & cosmetics, sports nutrition, diet and EVEN natural pet food & supplements.
VitaZen is open 7 days a week and conveniently located
on Booker T Washington Hwy at Westlake.


Supplement For a Healthy Body, Mind & Soul
12787 Booker T Washington Hwy Suite 103
Hardy, VA 24101  / 540-721-9365



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