Written by: Sneha Jajoo
5 March 2026
Dietary fibre is the indigestible part of plant foods. Your body doesn't break it down, but it helps support digestion and overall health.
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There are 2 main types: soluble and insoluble fibre. Both types work in different ways. Which type does your body need more? Let's find out.
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Soluble fibre dissolves in water and forms a gel in the gut. This can slow digestion and help regulate nutrient absorption. Good sources include oats, dal, chana, apples, chiaseeds, etc.
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Soluble fibre may help support healthy cholesterol levels, stabilise blood sugar, keep you full longer, and feed healthy gut bacteria.
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Insoluble fibre does not dissolve in water. It helps food move through the gut more easily and adds bulk to stool. Common sources include brown rice, almonds, and veggies like spinach, etc.
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Insoluble fibre helps prevent constipation, support regular bowel movements, and improve digestive health.
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You need both soluble and insoluble fiber as they work together to keep digestion healthy. Most plant foods naturally contain a mix of both types. So, start eating whole fruits and whole grains, or add veggies to every meal.
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