What is the Difference Between Soluble Fibre & Insoluble Fibre?
Oct 13, 2022

In recent years, growing focus among consumers have shifted towards consumption of healthy, low-calorie, and nutritionally balanced foods containing dietary fibres. Dietary fibres are been categorized into 2 primary classes known as soluble fibre and insoluble fibre4.

Soluble FibreComponentsInsoluble Fibre
Oligosaccharides, including fructooligosaccharide (FOS), inulin, pectins, β-glucans (oat and barley grains),
galactomannan gums, alginate, and psyllium4
TypesCellulose and some hemicelluloses, resistant starch, and lignin4
Carrots, broccoli, onion, and artichokes, and fruits including
bananas, berries, apples, and pears, as well as legumes, oats, and barley5
Main sourcesWhole grain, wheat, bran, nuts, and seeds, as well as in some fruits and vegetables5
Viscous6 & gel-forming2ViscosityNon-viscous & non gel-forming6
Partially or totally fermented by colonic bacteria &
produces short-chain fatty acids (SCFA)5
FermentabilityLess fermented fibres, passes through the digestive tract intact1
No relevant effects on SCFA6
Reduces postprandial glucose response (glycemic index)4
Lowers total and LDL cholesterol6
Increases food transit time, delays gastric emptying6
Improves the quality of gut microbiome2
Major physiological effectsShorten bowel transit time5
Improves laxation due to its bulking capacity3


1Dhingra, D., Michael, M., Rajput, H., & Patil, R. T. (2012). Dietary fibre in foods: a review. Journal Of Food Science And Technology, 49(3), 255-266. https://doi.org/10.1007/s13197-011-0365-5

2Dong, Y., Chen, L., Gutin, B., & Zhu, H. (2018). Total, insoluble, and soluble dietary fibre intake and insulin resistance and blood pressure in adolescents. European Journal Of Clinical Nutrition, 73(8), 1172-1178. https://doi.org/10.1038/s41430-018-0372-y

3Li, Y. O., & Komarek, A. R. (2017). Dietary fibre basics: Health, nutrition, analysis, and applications. Food Quality And Safety, 1(1), 47-59.

4Perry, J. R., & Ying, W. (2016). A Review of Physiological Effects of Soluble and Insoluble Dietary Fibres. Journal Of Nutrition & Food Sciences, 06(02). https://doi.org/10.4172/2155-9600.1000476

5Soliman, G. A. (2019). Dietary Fibre, Atherosclerosis, and Cardiovascular Disease. Nutrients, 11(5), 1155. https://doi.org/10.3390/nu11051155

6Weickert, M. O., & Pfeiffer, A. F. H (2018). Impact of Dietary Fibre Consumption on Insulin Resistance and the Prevention of Type 2 Diabetes. The Journal Of Nutrition, 148(1), 7-12. https://doi.org/10.1093/jn/nxx008