Understanding Soluble vs. Insoluble Fiber

Fiber is a type of carbohydrate found in plant foods that your body cannot fully digest. Even though it isn’t broken down for energy, fiber plays an important role in keeping your body functioning well — especially as we age.

Remember: always consult with your healthcare provider first before making any significant dietary modifications.

There are two main types of fiber, and both are important for good health:

Soluble Fiber: The “Gentle Helper”

Soluble fiber dissolves in water and forms a soft, gel-like substance in your digestive system.

What Soluble Fiber Helps With:

Supports healthy cholesterol levels
Helps manage blood sugar levels
Slows digestion (which helps prevent blood sugar spikes after meals)
Helps you feel full longer
Supports heart health

Foods Rich in Soluble Fiber:

Try including these regularly:

Grains

Oatmeal
Oat bran
Barley

Beans & Legumes

Black beans
Kidney beans
Navy beans

Fruits

Oranges
Mango
Apricots
Figs

Vegetables

Brussels sprouts

Other

Ground flaxseed
Pumpernickel or whole grain breads

Insoluble Fiber: The “Movement Helper”

Insoluble fiber does not dissolve in water. Instead, it adds bulk to stool and helps food move through your digestive system.

What Insoluble Fiber Helps With:

Prevents constipation
Promotes regular bowel movements
Supports colon health
May lower risk of certain digestive conditions

Foods Rich in Insoluble Fiber:

Whole Grains

Wheat bran
Whole wheat pasta

Vegetables

Okra
Green peas
Sweet potatoes

Fruits

Pears (with skin)
Apples (with skin)
Raspberries

Beans

Kidney beans
Black beans

Other

Ground flaxseed
Barley

Why Both Types Matter

Eating a mix of soluble and insoluble fiber can help:

✔ Support digestive health
✔ Promote fullness and weight management
✔ Support heart health
✔ Help maintain stable blood sugar levels
✔ Lower risk of chronic disease

Fiber Needs for Older Adults

Daily fiber needs often change with age.

General guidance:

Women over 50: ~21 grams/day
Men over 50: ~30 grams/day

Tips for Adding More Fiber Safely

Increase fiber slowly to avoid gas or discomfort
Drink plenty of water
Choose whole foods over processed foods
Mix different fiber sources throughout the day

Examples:

Add berries to oatmeal
Include beans in soups or salads
Choose whole grain bread instead of white
Snack on fruit with skin

Medical Disclaimer

This material is for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Nutritional needs may vary based on individual health conditions, medications, and digestive tolerance. Older adults and those with chronic health conditions should consult their healthcare provider or registered dietitian before making significant dietary changes, including increasing fiber intake. Seek medical guidance if you experience persistent digestive symptoms or have been advised to follow a modified fiber diet.

Sources:

This handout is for educational purposes only and is not a substitute for professional medical advice. Always follow your healthcare provider’s instructions.

This content was created with the assistance of AI. Any AI-generated content was reviewed by a Nurse Practitioner.