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Life is everything. Let's make it a healthy one!

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Life is everything. Let's make it a healthy one!

Thank you for your visit!
Life is everything. Let's make it a healthy one!

Thank you for your visit!

What Are Soluble And Insoluble Fibers & What Foods Can I Find Them In?

Dietary fiber also referred to as Roughage, is a type of carbohydrate.

There are two main types of fibers, soluble and insoluble.

It's important to get fiber from a variety of sources, as eating too much of one type of food may not provide you with a healthy balanced diet.

Two Types Of Fiber

There are two main types of fiber: soluble and insoluble fiber. Soluble fiber dissolves in water, while insoluble fiber doesn't.

Generally, the sources of dietary fiber contain both types of dietary fiber but in different proportions.(source )

Dietary Fibers Role

Dietary fibers play a significant role in health improvement via disease prevention and control. It’s reported to have several significant physiological health benefits, such as reduced risk of colonic cancer, bowel disorders, type-II diabetes, coronary heart disease, etc.(source )

Examples of soluble dietary fiber

  • β-glucan
  • Pectin
  • Gums
  • Inulin

Examples of insoluble dietary fibers

  • Cellulose
  • Hemicellulose
  • Lignin
  • Cutin
  • Suberin
  • Chitin
  • Chitosan

Foods You Can Find Fiber In

You find Fiber mostly in cereal grains and pasta, sweets, vegetable, spices and herb products.

Examples of food sources include

  • Corn Bran
  • Seed Gums
  • Cloud Ear Fungus
  • Curry Powder
  • Cinnamon
  • Fiber One
  • Savory

Foods That Contain Fiber In Our Nutrition Tool

You can find regularly updated top ranked lists of foods for over 200+ nutrients in our nutrition tool.

If you are interested in what foods contain the most Fiber, total dietary we recommend you visit our tool.

Here's our top ranked list of foods that contain Fiber, total dietary.

Sara Niemelä

co-founder Care Omnia, Head Content Creator


I’m a wife and a mother of three. I enjoy the outdoors, cooking, and spending time with my family.

Nutrition is my passion. I've spent thousands upon thousands of hours reading, analyzing, categorizing and comparing research studies.