Mark Dreher, Ph.D.: Differences Between Soluble and Insoluble Fiber

1. Mark Dreher, Ph.D.: Differences
Between Soluble and Insoluble
Fiber

2. With his current enterprise, Nutrition Science
Solutions, LLC, Mark Dreher, Ph.D., serves
clients’ needs for nutrition-related scientific
due diligence and the design of clinical
studies. Mark Dreher has particular research
experience in the properties and benefits of
dietary fibers.

3. One of the key distinctions among naturally
occurring fibers is “soluble” and “insoluble.” The
former type partially dissolves in water, and the
latter does not. This distinction is important because
soluble fibers increase the viscosity (thickness),for
example, by create a gel when it comes in contact
with water, which delays digestion and increases
feelings of satiety. This extended sense of fullness
may in turn help dieters manage weight. In addition,
slow emptying of the stomach may have an impact
on blood sugar levels and may benefit type 2
diabetic individuals by helping to promote increased
insulin sensitivity. A third benefit of soluble fibers
involves decreasing levels of unhealthy LDL
cholesterol. Soluble fibers are found in foods such
as oats, beans, and apples.

4. Insoluble dietary fibers are poorly digested
and have a bulk laxative effect that can aid in
relieving occasional constipation and irregular
stools. They may also help to reduce the
formation of hemorrhoids and colon polyps.
Excellent sources of insoluble fiber include
vegetables and whole grains.