Ask the doctor: What are the differences between soluble and insoluble fiber?
Soluble fiber absorbs water in the stomach and intestine and forms a gel that slows digestion. This causes you to feel full and may help with weight loss. Soluble fiber also slows the digestion and absorption of glucose, which affects blood sugar levels and sensitivity to insulin — important factors in controlling diabetes. Finally, by interfering with the absorption of dietary cholesterol, soluble fiber decreases LDL (bad) cholesterol in the blood, which helps lower the risk of heart disease. Good sources include nuts, seeds, legumes (lentils, beans, and peas, for example), oat cereals, fruit pectin (found in citrus fruits, apples, pears, apricots, and peaches), and some vegetables, such as carrots.
To continue reading this article, you must log in.
Subscribe to Harvard Health Online Plus (HHO+) to unlock expert-backed health insights, personalized tools, and exclusive resources to feel your best every day.
Here’s what you get with your HHO+ membership:
- Unlimited access to all Harvard Health Online content
- 4 expertly curated newsletters delivered monthly
- Customized website experience aligned to your health goals
- In-depth health guides on topics like sleep, exercise, and more
- Interactive features like videos and quizzes
- Members-only access to exclusive articles and resources
I’d like to subscribe to HHO+ for $4.99/month to access expert-backed content to help make smart, informed decisions about my well-being.
Sign Me UpAlready a member? Login ».
Disclaimer:
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.
No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
