Soluble vs. Insoluble Fiber: What’s the Difference?

Fiber has a bigger impact on digestion than most of the other foods that you eat. But not all fiber is created equal. There are two different types of fiber: soluble fiber and insoluble fiber. Each have their own benefits that extend well beyond gut health. Learn about these plant-based fibers and find out what makes them different.¹

What Is Insoluble Fiber?

Insoluble fiber helps food pass faster through the stomach and intestines. This fiber thickens the stool.² Insoluble fiber is beneficial as it helps clean your digestive tract.¹

Foods High in Insoluble Fiber

Insoluble fiber is found in the following foods:¹

• Whole grains
• Fruits
• Vegetables
• Kidney beans
• Bran

What Is Soluble Fiber?

Soluble fiber slows digestion by attracting water and turning into gel.² Soluble fiber in particular is known to lower cholesterol levels.¹

Foods High in Soluble Fiber

Soluble fiber is found in the following foods:

• Oats¹
• Beans¹
• Legumes¹
• Fruits¹
• Vegetables¹
• Peas²

It’s important to incorporate both soluble fiber and insoluble fiber into your diet. Try a fiber supplement if you’re having trouble adding enough fiber to your diet. Benefiber Original is a clear, taste-free prebiotic fiber that you can easily dissolve in food and beverages.^*

*Not recommended for carbonated beverages. Use as directed.