Fibre: Soluble And Insoluble In Water, Tips And Precautions For A High-Fibre Diet



Published on: 08-Aug-2022


10 min read


Updated on : 20-Dec-2023






Fibre: Soluble And Insoluble In Water, Tips And Precautions For A High-Fibre Diet

Fibre: Soluble And Insoluble In Water, Tips And Precautions For A High-Fibre Diet

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Have you ever wondered why some dietary fibres dissolve effortlessly in the water while others stubbornly resist? This is because fibre is of two types: soluble and insoluble. In this golden age of nutritional enlightenment, understanding soluble and insoluble fibre in water is the key to unlocking the treasure chest of health.

Fibre soluble and insoluble in water may sound like complex terms, but they play a transformational role in your daily life. According to research from the Indian Council of Medical Research (ICMR), an astounding 80% of Indians are deficient in fibre intake, while only 3% of individuals consume an adequate amount of soluble and insoluble fibre in water.

The WHO recommends that adults consume at least 25 grams of dietary fibre daily, yet most of us need to catch up on this goal.

But to truly comprehend the significance of soluble and insoluble fibre in water, let us dive deep into the crystal-clear waters of nutrition and explore some tips for high fibre diet meals with some precautions to keep in mind. Read on!

Table Of Contents

1. What Is Fibre?

2. What Are The Types Of Fibre?

3. 6 Tips For High Fibre Diet Meals

4. 7 Precautions Of Soluble And Insoluble Fibre In Water

5. The Final Say

6. FAQs

What Is Fibre?

Fibre often underestimated but incredibly essential, is the indigestible part of plant foods crucial in maintaining your overall health. There are two fiber types, soluble and insoluble.

Soluble fibre­, found in things like oats, beans, and fruits, mixes with water to form a gel in your gut. This magic gel helps control your blood sugar and cuts down chole­sterol!

On the other hand, insoluble­ fibre, plentiful in whole grains, ve­ggies, and nuts, keeps its form in your stomach. This boosts your bowe­l movements and fights against constipation.

Here's a surprise: most folks don't get enough fibre­. The usual Indian gets about 15 grams daily as a typical Indian meal doesn’t contain high fiber foods, but rather carbohydrates. That isn’t much. So, it's important to eat foods full of both soluble and insoluble fibre­ to support a fit digestive system, keep a stable weight, and lowe­r the chance of chronic illnesses.

Also Read: Top 9 Health Benefits Of High Fibre Diet With High Fibre Foods List 

What Are The Types Of Fibre?

Research supports the importance of including fibre soluble and insoluble in water in daily diet. Let us understand the types of fibre:

1. Soluble Fibre

Soluble fibre dissolves in gastrointestinal fluids and water when it enters the stomach and intestines. The digestive enzymes and gut bacteria convert this gel-like soluble fibre in the large intestine, releasing gases and a few calories. 

Let us take a look at foods that are enriched with soluble fibre: 

  • Grains- Barley, oats and rice brans.

  • Seeds- Sunflower seeds, chia seeds and flaxseeds.

  • Fruits- Prune fruits, apricots, pears, apples, and mango.

  • Vegetables- Leafy greens like lettuce, cabbage, sweet potatoes, turnip and radish, broccoli, and asparagus. 

Benefits Of Soluble Fibre 

  • It lowers fat absorption and helps manage weight.

  • It lowers cholesterol levels in the blood.

  • It stabilises blood sugar levels.  

  • It reduces the risk of cardiovascular diseases. 

  • It feeds healthy gut bacteria.

2. Insoluble Fibre 

It does not dissolve in gastrointestinal fluids or water due to its hydrophobic nature. As it passes through the digestive tract, it doesn’t change and therefore, insoluble fibre is not a source of calories.

Let us take a look at foods that are enriched with insoluble fibre: 

  • Whole Grains- Wheat bran, cereals, wheat flour like Kamut flour

  • Legumes and Beans- Kidney beans, lima beans, chickpeas and black-eyed peas.

  • Vegetables- Potatoes, cauliflower and green beans.

Benefits Of Insoluble Fibre 

  • Prevents constipation.

  • Lowers the risk of diverticular disease.

  • Process body fat better.

  • Improves bowel health. 

  • Treats constipation. 

Some other types of dietary fibre include the following:

Type of Dietary Fiber

What Does It Do?

Food Sources

Resistant Starch

Resists digestion in the small intestine

Green bananas, legumes (e.g., lentils, chickpeas), cooked and cooled potatoes


A type of soluble fibre found in some fruits

Apples, berries, citrus fruits


A common type of insoluble fibre in plant cell walls

Whole grains, vegetables, fruits


A type of soluble fibre that acts as a prebiotic

Chicory root, garlic, onions, leeks, asparagus

6 Tips For High Fibre Diet Meals

Here are 6 tips for including soluble and insoluble fibre in your diet, along with fiber sources:

1. Start Your Day With Whole Grains

Many whole grains are rich sources of fibre, both soluble and insoluble in water, so kick off your mornings with whole grain cereals, oatmeal, or whole wheat toast. These foods are packed with insoluble fibre, which adds bulk to your stool and aids in regular bowel movements. The soluble fibre in water can help lower cholesterol levels.

2. Load Up On Fruits And Vegetables

Including fruits and vegetables ensures a diverse intake of fibre soluble and insoluble in water. They're rich in soluble fibre, which dissolves in water and helps lower cholesterol levels. Additionally, these foods' insoluble fibre in water promotes digestive health.

Also Read Triglycerides: Health Risks And Ways To Lower The Levels 

3. Do Not Skip Legumes

French beans, lentils, and peas are excellent sources of soluble and insoluble fibre in water. They promote digestive health and help maintain stable blood sugar levels. You should consume at least two meals containing a hearty portion of legumes in your diet. 

4. Snack on Nuts And Seeds

Almonds, chia seeds, and flaxseeds are packed with soluble fibre that absorbs water, making you feel fuller for longer. These snacks are perfect for curbing your appetite.

5. Choose Whole Grains Over Refined

Make a note to opt for brown rice, quinoa, and whole wheat pasta when choosing grains. They provide a sufficient amount of insoluble fibre, which maintains the efficiency of your digestive system. They also include soluble fibre in water, which contributes to the preservation of overall health.

6. Gradual Changes Are Key

As you adopt a high-fibre diet, introduce these changes gradually to allow your digestive system to adjust. Sudden increases in fibre intake can lead to a swollen stomach, bloating, and digestive discomforts, so take it slowly while including soluble and insoluble fibre in water in your diet.

7 Precautions Of Soluble And Insoluble Fibre In Water

Here are some essential precautions to keep in mind when it comes to consuming soluble and insoluble fibre in water:

1. Stay Hydrated Throughout the Day

Adequate hydration is essential for the proper functioning of fibre soluble and insoluble in water. Ensure that you drink a sufficient amount of water when you increase your intake of soluble and insoluble fibre in water. These types of fibre need water to function effectively and prevent digestive discomfort. Make sure you drink 8-10 glasses of water daily. 

Also Read: 10 Benefits Of Tracking Water Intake 

2. Gradually Increase Your Fiber Intake

If you're not used to a high-fibre diet, slowly introducing soluble and insoluble fibre in water-rich foods is essential. A sudden, drastic increase in fibre can lead to bloating, gas, and stomach cramps. Start with small additions and gradually work your way up.

3. Balance Soluble and Insoluble Fiber

To support both your digestive health and overall well-being, aim for a balanced intake of soluble and insoluble fibre in water. Soluble fibre dissolves in water and helps manage and lower cholesterol levels, while insoluble fibre adds bulk to your stool, aiding regular bowel movements.

4. Monitor Fiber Supplements Carefully

If you're considering fibre supplements, consult with a healthcare professional. Some supplements may contain a concentrated source of soluble or insoluble fibre in water, which can lead to digestive issues if not used correctly.

5. Be Mindful of Specific Dietary Requirements

If you have specific dietary needs, such as managing diabetes or irritable bowel syndrome, consult a healthcare provider or a registered dietitian. They can help you determine the best approach for balancing soluble and insoluble fibre in water within your diet.

6. Do not Overdo It

While fibre is undoubtedly beneficial, consuming too much is possible. Overloading soluble and insoluble fibre in water can lead to excessive flatulence, diarrhoea, and nutrient malabsorption. Stick to recommended daily intake guidelines.

7. Stay Consistent

To experience the full benefits of soluble and insoluble fibre in water, make fibre-rich foods a consistent part of your daily diet. Regularity in your fibre intake can help with digestive health, cholesterol management, and overall well-being.

The Final Say

Have you fully grasped the significance of these dietary components for a high-fibre diet and your overall well-being? The statistics speak volumes, with a startling 95% of the population falling short of their recommended fibre intake. In comparison, a mere 3% consume an adequate amount of soluble and insoluble fibre in water, according to Indian government guidelines.

So, in the quest for a healthier and happier you, when will you embrace these essential fibres in your daily diet? Remember, understanding soluble and insoluble fibre in water is the key to unlocking a world of health benefits, and the power to transform your lifestyle is in your hands.


1. What is the significance of incorporating fiber into my diet?

Adding fiber to your diet promotes digestive health and helps prevent constipation with an adequate balance of soluble and insoluble in water. Soluble fiber, like oats and beans, can lower cholesterol levels, while insoluble fiber, found in whole grains and vegetables, aids in maintaining bowel regularity.

2. How much fiber should I consume daily for a healthy diet?

For optimal health, aim for 25 to 30 grams of fiber per day. This includes a balance of fiber in soluble and insoluble in water. A high-fiber diet supports weight management heart health, and stabilises blood sugar levels.

3. Can fiber help with weight loss?

Yes, incorporating fiber into your diet can aid weight loss. Soluble fiber helps you feel full, reducing overall calorie intake. Insoluble fiber promotes a healthy digestive system, contributing to long-term weight management.

4. What are good sources of soluble fiber for a high-fiber diet?

Include foods like fruits, vegetables, legumes, and some oats in your diet for soluble fiber. These choices help regulate blood sugar levels and contribute to heart health, making them essential for a balanced and high-fiber diet.

5. What role does fiber play in promoting a feeling of fullness?

Fiber, especially soluble fiber, absorbs water and forms a gel-like substance in your stomach, contributing to a sense of fullness. This feeling of satiety helps control appetite and can benefit weight management as part of a balanced diet.


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