Fibers are often classified as being either soluble or insoluble; however, plants tend to contain a mixture of both. When a food is said to be a soluble or insoluble fiber it means that the majority of the fiber found within it is of that kind. For instance, prunes and plums contain both fiber types, with the skin providing more insoluble fiber and the fleshy pulp providing more soluble fiber. Psyllium fiber is referred to as a soluble fiber food source although roughly a third of its fiber is insoluble.
Dietary fiber is important for heart and gut health, immunity, and mineral absorption.
Soluble fiber sources include psyllium husk, oats, barley and legumes as well as many fruits and vegetables, particularly apples and pears. Soluble fibers used as food ingredients include inulin, FOS, guar gum, and xanthan gum.
Insoluble fiber sources include wheat bran, whole-grain cereals and breads, corn bran, flax and other seeds, as well as many fruits and vegetables, such as berries, carrots, celery, green beans, and potato skins. As discussed in Chapter 1, solubility refers to how well a substance will interact with and dissolve in water. With regard to fiber, “soluble” refers the ability to form a gel in the digestive tract in which water is trapped. Soluble fiber supplement drinks can be used as a visual example of the gel-forming (sponge-like) properties of soluble fibers.
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