Soluble and insoluble fiber belong to the dietary fiber family. Each of them provides essential functions in the body including the regulation of transit, the bioavailability of macronutrients and the prevention of diseases. Our current diet is low in fiber, but rich in refined foods, which is conducive to digestive discomfort and modern pathologies. It is therefore important to ensure a diet that respects daily fiber requirements and to respect as best as possible the balance between soluble and insoluble fiber. This guide presents all the scientific knowledge on soluble and insoluble fiber.
This article was updated on 28/04/2023Dietary fibers are complex carbohydrates long chains of plant origin. According to ANSES (National Food Safety Agency), they may or may not be associated in the plant with lignin or other non-carbohydrate constituents (polyphenols, waxes, saponins, cutin, phytates, phytosterols, etc.). In addition, dietary fiber has the particularity of not being digested by digestive enzymes. Therefore, they cannot be absorbed by our intestine. As a result, they are partly fermented in the colon by colonic bacteria. Once fermented, dietary fiber produces short-chain fatty acids (SCFAs) and gases. These SCFAs are responsible for many beneficial roles in the body. According to ANSES, they can be considered dietary fiber if they have at least one of the following characteristics:
Increased stool production
Stimulation of colonic fermentation
Reduction in fasting cholesterol
Decrease in blood sugar and/or postprandial insulinemia
In France, daily fiber consumption is recommended at 25-30 g by ANSES by ensuring that you include both soluble and insoluble fiber in your diet. However, since the 20th century, the consumption of dietary fiber has declined relatively. The main causes are a diet low in fiber and a preponderance of refined foods (white rice, white bread, white pasta, etc.). Indeed, the NutriNet-Santé study (2012) reveals that the average fiber consumption is 18 g/day among women compared to 20 g/day among men. Additionally, it is estimated that only one in 5 men and one in 10 women achieve the recommended amount of fiber. A diet low in fiber is not without consequences for our health. It is the cause of atrophy of the intestinal mucosa, digestive discomfort and multiple diseases (including colorectal cancer).
Fruits and vegetables, legumes, oilseeds as well as brans and sprouts contain soluble and insoluble fiber. However, the content of soluble and insoluble fiber varies depending on the food. It is advisable to have a diversified diet allowing you to vary the sources of dietary fiber.
Food (100g) | Total fiber (g) | Soluble fiber (g) | Insoluble fiber (g) | |
Fruits | Raspberry Currant Blackberry Dried prune Dried apricot Date Coconut Dried fig | 3.1 3.5 5.7 6.1 8.1 8.7 9 10.3 | 0.5 0.5 0.6 2.6 3.6 1.2 2.1 1.4 | 2.6 3 5.1 3.5 4.5 7.5 6.9 8.9 |
Vegetables | Broccoli Carrot Green cabbage Leek Eggplant Lawyer | 3.2 3.2 3.3 3.4 3.5 5.1 | 0.7 1.3 0.3 0.2 1.2 1.9 | 2.6 1.9 3 3.2 2.3 3.2 |
Legumes | Split peas Lenses Red beans | 6 9.1 10.4 | 0.5 0.3 1.5 | 5.6 8.8 8.9 |
Oilseeds | Brown Chestnut Hazelnut Almond | 5.7 5.7 7.3 10.7 | 0.4 0.4 0.3 0.4 | 5.3 5.3 6.9 10.3 |
Germ | Wheat germ | 14.5 | 0.9 | 13.6 |
Breakfast :
Lunch :
Dinner :
Eat 5 fruits and vegetables per day to stock up on fiber. We preferably choose fresh, organic and seasonal fruits and vegetables, while taking care to preserve the skin.
Eat fruits and vegetables raw. Cooking loses a lot of the fiber contained in these foods.
Prefer products complete (wholemeal pasta, wholegrain rice, wholemeal flour, etc.) compared to white products which are very low in fiber.
Increase your meals based on legumes depending on their digestibility. They have interesting nutritional qualities due to their richness in proteins, vitamins and minerals as well as fiber.
Consume a daily handful oilseeds, the equivalent of 15 g. These can be introduced into salads, yogurts or breakfast cereals.
Add gradually add fiber to your diet (5 g in 5 g per day), especially if you go from a low to high fiber diet. Otherwise, they can cause abdominal pain, bloating, gas, constipation or diarrhea.
Drink water as your fiber intake increases. A good fluid intake helps ensure the functioning of fiber in the body.
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Publication: Partula, V., Deschasaux, M., & Druesne-Pecollo, N. (2020). Associations between consumption of dietary fiber and the risk of cardiovascular diseases, cancers, type 2 diabetes, and mortality in the prospective NutriNet-Santé cohort. The American Journal of Clinical Nutrition, 112(1), 195-207. https://doi.org/10.1093/ajcn/nqaa063
Publication: AFSSA. (2002, August). Dietary fiber: definitions, dosage methods, nutritional claims. Report of the specialized human nutrition expert committee. https://www.anses.fr/fr/system/files/NUT-Ra-Fibres.pdf
Work : Baraut, m. (2020). nutritional recommendations for the population-rnp- (french edition). medline.
Website : Durrer, D. (n.d.). Healthy fiber! Valais Romand Hospital Center (CHVR). https://www.hopitalduvalais.ch/fileadmin/files/disciplines/pediatrie/fr/20160930_Info_Patient_Sante_la_fibre_DEF.pdf