{
  "id": 6096204,
  "title": "Up your fibre: Should you have soluble or insoluble?",
  "url": "https://urgent.news/2026/09/07/up-your-fibre-should-you-have-soluble-or-insoluble",
  "topic": "health",
  "section": "Health & Medicine",
  "published": "2026-09-07T04:14:17.000Z",
  "source": {
    "name": "The Indian Express",
    "slug": "the-indian-express",
    "url": "https://indianexpress.com/article/health-wellness/fibre-diet-soluble-or-insoluble-food-10866412/"
  },
  "original_language": "en",
  "account": "Fibre is often associated with digestion and regular bowel movements, but its benefits extend far beyond that. It plays a crucial role in gut health, blood sugar control, cholesterol management, weight management, and even supports the diverse population of bacteria residing in our gut. When it comes to fibre, both soluble and insoluble types are beneficial, and consuming a variety from diverse plant sources is optimal.\n\nSoluble fibre, as the name suggests, dissolves in water and forms a gel-like substance in the digestive tract. This slows down digestion and carbohydrate absorption, potentially preventing blood sugar spikes following meals. It also aids in maintaining healthy cholesterol levels. Sources of soluble fibre include oats, barley, beans, lentils, apples, citrus fruits, carrots, nuts, and seeds.\n\nInsoluble fibre, on the other hand, adds bulk to stool and aids in the movement of food through the digestive system. This makes it particularly valuable for promoting bowel regularity and preventing constipation. Good sources of insoluble fibre are whole grains, vegetables, nuts, seeds, and the skins of many fruits and vegetables.\n\nIt's not necessary to categorize fibre intake into soluble and insoluble types. Most plant foods naturally contain a mix of both. A diet rich in vegetables, fruits, whole grains, pulses, beans, nuts, and seeds will typically provide a balanced combination of both types of fibre.\n\nA common mistake is increasing fibre intake too rapidly. People who have historically consumed little fibre may suddenly incorporate large salads, multiple servings of fruit, chia seeds, and fibre supplements to improve their health. This abrupt change can lead to bloating, gas, and abdominal discomfort. The body needs time to acclimate to increased fibre, so a gradual increase is recommended. Adequate water intake is also crucial, as fibre absorbs water. Drinking enough fluids can help prevent constipation from worsening when fibre intake is increased.\n\nIt's also important to note that not all packaged foods labeled as \"high-fibre\" are inherently healthy. Some fibre-fortified cereals, biscuits, and other processed foods may still contain high levels of sugar, salt, or refined ingredients. Whenever possible, fibre should be derived from whole or minimally processed foods.\n\nIncreasing fibre intake doesn't necessarily require drastic changes. Simple choices can have a significant impact, such as choosing whole fruits over fruit juice, opting for whole grains more often, incorporating dal or beans into meals, consuming vegetables at lunch and dinner, and adding nuts or seeds in appropriate portions.\n\nHowever, it's essential not to isolate fibre and focus solely on its quantity. A diet high in ultra-processed foods, added sugars, unhealthy fats, or excessive calories can negate the benefits of fibre, regardless of how much is consumed. Fibre is just one component of a healthy dietary pattern, and it's crucial to maintain a well-rounded diet. For most adults, aiming for 25–30 grams of fibre per day is a reasonable general target, although individual needs may vary.\n\nThe key takeaway is that more is not always better. Sudden and excessive increases in fibre intake, especially without proper hydration, can lead to significant bloating, gas, and digestive discomfort. The goal should be to incorporate fibre into everyday meals in an adequate and varied manner, rather than obsessively counting grams. This approach is far more sustainable and likely to yield better health outcomes. If persistent digestive issues arise, it's advisable to consult a healthcare professional to determine the underlying cause and adjust fibre intake accordingly.",
  "summary": null,
  "key_points": [
    "Soluble fibre slows digestion and blood sugar absorption",
    "Insoluble fibre adds bulk to stool and prevents constipation",
    "Gradual increase recommended to avoid digestive discomfort"
  ],
  "editors_take": "Emphasizing whole foods over processed ones and gradual increases in fibre intake can help individuals reap its benefits, including improved gut health and blood sugar control, while minimizing digestive discomfort.",
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}