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

Fiber

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.

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. 

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.