Types
Fibres are either soluble or insoluble and seven soluble/insoluble types can be found in a wide variety of foods.
Soluble Fibre
Soluble fibre dissolves in water, forming a gel-like substance that decreases food transit time through the gastrointestinal (GI) tract. This increases nutrient absorption into your body, makes you feel more full for a longer period of time, and softens stools. The effects of soluble fibre may be enhanced by complementing with increased water intake.
Insoluble Fibre
Insoluble fibre holds on to water and increases transit time through the digestive tract. It also softens stools and adds bulk.
Bran
Bran can be both soluble and insoluble. What bran, for example, is mostly insoluble and travels through the intestinal tract intact while oat bran acts as a soluble fibre. In any case, bran is derived from the broken coat of seed or cereal grains that has been sifted or bolted from the flour or meal.
Cellulose
Cellulose is an indigestible, insoluble, carbohydrate derived mainly from plant matter and is the most abundant fibre source in most diets.
Gums and Mucilages
Gums are soluble fibres found in the pulp of plants. Mucilages are also soluble fibres.
Hemicellulose
This indigestible, soluble, complex carbohydrate absorbs water and reduces transit time through the body.
Lignin
Lignin is a soluble, woody fibre that supports proper digestive function. It is found in fatty fish, flaxseeds, and walnuts.
Pectin
Pectin is a soluble, gel-like, fibre that is used in plants as a binding agent for fibre structures.
