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Soluble fibers: what they are, what they are used for and where they are found


Soluble fibers are among the essential elements for the proper functioning of our body. Here’s where we can find them and what they are for.

When it comes to fiber, it is important to keep in mind that there are types of fibers of yours. There are in fact soluble and insoluble fibers. The former have the particularity of bringing water to the last section of the intestine. A particularly useful effect both for the wellbeing of intestinal transit and for the correct maintenance of a healthy weight.

Fibers are found in some types of foods that are considered particularly healthy thanks to their presence. Among other things, in fact, consuming foods rich in fiber helps you feel full for longer, keep blood sugar levels low and keep various diseases away.

Difference between soluble and insoluble fiber

As already mentioned, the fibers are divided into soluble and insoluble.


The former bring water to the intestine and create a gelatinous consistency capable of facilitating the transit of feces while promoting metabolism and reducing blood cholesterol levels. Insoluble fibers, on the other hand, absorb a lot of water, increasing the volume of stool and thus making it softer.

This also allows them to reduce the absorption of certain nutrients such as, for example, fats and sugars. In general, to stay healthy it is very important to consume both types of fiber, following a varied diet rich in fresh and natural foods as much as possible.

What are the foods with soluble fiber that are easy to find

Among the foods rich in soluble fiber there are several types that you can draw from. Going to the most well-known or in any case easy to find we remember:

– Legumes
– Broccoli
– Carrots
– Sweet potatoes
The avocado
– Apples
– Flax seeds
– The vein

Going instead to insoluble fibers and where they are found, the foods that contain the most are bran, buckwheat, peas, chestnuts, walnuts and dried figs.

It is good to remember that the average recommended amount for a correct consumption of fiber (in general) is about 30 grams per day. As with any food it is obviously good not to overdo the consumption, but always maintain a certain balance. Fundamental aspect to be able to live a life aimed at well-being.

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