Soluble vs. Insoluble Fiber: What’s the Difference and Why It Matters for Gut Health

Introduction: Why Fiber Matters

Fiber isn’t just a buzzword—it’s the unsung hero of a healthy digestive system. But did you know not all fiber is the same? Let’s break down the two key types: soluble vs. insoluble fiber, and how they each support your gut.

What Is Fiber? 

Dietary fiber is part of the plant that cannot be digested by human digestive enzymes. This is what distinguishes fiber from fats, proteins, and other carbohydrates like starches and sugars. These are all digested and absorbed into the body, while fiber passes somewhat intact through and out of the body. 

What Is Soluble Fiber? 

  • Dissolves in water, forming a gel-like consistency
  • Slows digestion, helps regulate blood sugar and lower cholesterol
  • Feeds beneficial gut bacteria (increasing probiotics aka good gut bacteria)

Examples: oats, avocados, apples, berries, bananas, oranges, preme gentle prebiotic fiber, preme hot cocoa 

Great For: IBS, SIBO, and other sensitive digestive systems

What Is Insoluble Fiber? 

  • Doesn't dissolve in water
  • Adds bulk to stool, helps keep you regular
  • Speeds up the passage of food and waste 

Examples: brown rice, carrots, seeds, potatoes, leafy greens, kiwi, preme kiwi lemonade 

Great For: relieving constipation, improving bowel movement consistency 

Soluble vs. Insoluble Fiber: Which Do You Need?

  • Most people need a balance of both 
  • Soluble fiber is typically gentler on sensitive stomachs 
  • Insoluble fiber is key for regularity, but too much can be irritating, lead to more bloating and even constipation for some  

How Much Fiber Do You Need Per Day?

General guidelines recommend about 25-40g per day for women and about 38-50g per day for men. Most Americans are 70-95% fiber deficient which is contributing to the epidemic of colon cancer in the United States. 

Easy Ways to Add More Fiber to Your Diet

Getting enough fiber through diet alone, can be difficult when you are on-the-go, traveling, or dining out. Not to mention, if you suffer from regular bloating or issues like IBS or SIBO, then getting fiber that won't bloat you can also prove difficult. That's why we love Preme's Gentle Prebiotics:

  • Tasteless, dissolves easily in any temperature beverage 
  • Formulated specifically to be clinically backed and gentle for gut sensitivities like SIBO and IBS
  • Contains 6g of fiber per serving, about 15% of your daily needs

If you are aiming for a more balanced fiber source of both soluble and insoluble fibers, we love the kiwi lemonade - depending on your digestive state, drinking 1-4 servings per day will support more consistent digestion. 

Whether you're dealing with bloating, constipation, hormonal, skin, or sleep issues or you just want to support and build your gut microbiome, focusing on your fiber intake is the first step. Preme helps make it easy, indulgent, and gentle. 

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