🧃 Soluble Fiber

 

🧃 Soluble Fiber

Dissolves in water and forms a gel-like substance.

✅ What It Does:

• Slows digestion to help with blood sugar control

• Lowers LDL ("bad") cholesterol

• Feeds gut bacteria (acts as a prebiotic)

• Helps you feel full longer

🍎 Found In:

• Oats

• Apples

• Citrus fruits

• Beans & lentils

• Chia seeds

• Barley

• Psyllium husk

---

🌾 Insoluble Fiber

Does not dissolve in water — adds bulk to your stool.

✅ What It Does:

• Speeds up digestion

• Helps prevent constipation

• Keeps your bowels regular

• Supports detox by helping waste move through the colon

🥦 Found In:

• Whole wheat

• Brown rice

• Vegetables (especially leafy greens, broccoli)

• Nuts & seeds

• Carrots

• Cauliflower

• Wheat bran

---

🧠 In Summary:

Fiber Type	Soluble	Insoluble
Dissolves?	Yes (forms gel)	No (adds bulk)
Benefits	Blood sugar & cholesterol	Bowel regularity & detox
Key Foods	Oats, beans, fruit	Whole grains, veggies, nuts