Dietary fibre is frequently classified as soluble or insoluble. Soluble fibres dissolve in water and consist of pectin’s, gums, and some hemicelluloses. Insoluble fibres do not dissolve in water and consist of cellulose, lignin, and some hemicelluloses. Soluble fibre has been shown to be effective in reducing the risk of cardiovascular disease and diabetes by reducing total blood cholesterol and regulating blood sugar levels. Insoluble fibre has been shown to be effective in reducing the risk of colon cancer, preventing diverticular disease, and treating constipation.
What Are Some Sources of Soluble and Insoluble Fibres? Ideally, we should incorporate both soluble and insoluble fibres. Good sources of soluble fibre include oats, barley, legumes (dried beans and peas), and some vegetables and fruits. Good sources of insoluble fibre include whole grain products (breads, cereals, rice, pasta), nuts, seeds, and some vegetables.