Soluble vs Insoluble Fiber For Constipation

If you’re passing stools for less than 3 times a week, then you may have developed constipation. Constipation is a fairly common gastric condition that often happens during delayed intestinal movements. Due to this, your food stays in the digestion tract for longer hours and becomes hard to get excreted. Chronic constipation may lead to painful disorders such as piles or anal fissures. Consuming fiber is among the best ways to treat this condition naturally. However, you might be wondering about soluble vs insoluble fiber for constipation relief. 

Let’s discuss which one is effective in detail. 

Soluble vs Insoluble Fiber for Constipation Relief

Fiber is the edible part of carbohydrates and plants, often found in foods and vegetables. Since these nutrients are partially or completely indigestible by the human body, their consumption facilitates intestinal movements to manage constipation. 

The following are two main types of fiber:

What Is Soluble Fiber?

As the name suggests, soluble fiber gets easily dissolved in gastrointestinal fluids when it passes through the stomach and intestines. Once the soluble fiber is processed into your digestive tract, it gets the consistency of a jelly-like substance. Later on, this substance gets digested by the large intestine gut microbiome to produce a few calories and gases. 

You can get a good amount of soluble fiber in bananas, apples, whole grain oats and barley, black and lima beans, Brussels sprouts, peas, and psyllium. 

What Is Insoluble Fiber?

Insoluble fiber does not get dissolved in the digestive tract despite the action of gastrointestinal fluids and the gut microbiome. It remains unchanged during the process of digestion and is unable to release calories. 

Good sources of insoluble fiber are available in nuts, seeds, lentils, peas, spinach, cauliflower, popcorn, and whole wheat flour. Also, fruits including bananas, berries, and avocados contain high nutritional value of insoluble fiber. 

Which Is Best Among Soluble vs Insoluble Fiber For Constipation Relief?

Both soluble and insoluble fiber helps in treating constipation by altering your digestive problems. However, the mechanism of action of soluble vs insoluble fiber for constipation relief differs. 

Let’s understand how insoluble and soluble fiber provides relief against constipation:

How Does Insoluble Fiber Work For Constipation Relief?

Insoluble fiber helps to increase the pace of your intestinal movements to manage constipation. It happens when insoluble fiber enters your digestive passage through the stomach. As insoluble fiber can’t be digested by gastrointestinal chemical reactions, bowel movements tend to get work quicker to expel the waste product out of your body. 

This results in treating your irregular intestinal movements to manage constipation. However, if you consume a high quantity of insoluble fiber during diarrhea, it can make the condition worse by its mechanism of action. 

How Does Soluble Fiber Work For Constipation Relief?

Soluble fiber helps in treating constipation by softening the waste products in your intestines to facilitate smooth bowel movements. A study performed on 170 individuals with chronic constipation tells that regular consumption of psyllium (soluble fiber) promotes softening of hard stools and increases the frequency of bowel movements.

In contrast to constipation, soluble fiber deals with managing loose bowel or diarrhea. It does so by absorbing the excess water in the digestive tract which results in the hardening of the stools and slowed bowel movements to prevent diarrhea. 

Therefore, soluble fiber is better for constipation and bloating than insoluble fiber due to its greater efficacy and high safety profile.

Soluble vs Insoluble Fiber: Which One Is More Beneficial For Health?

Apart from gastric problems, both soluble and insoluble fiber provide numerous advantages to your health.

Let’s understand the health benefits of soluble and insoluble fiber one by one:

Health Benefits Of Soluble Fiber

The health advantages of soluble fiber are as follows:

Lowers Cholesterol Levels

Soluble fiber prevents the breakdown of cholesterol, leaving it unabsorbed in the digestive tract. This may lead to decreased cholesterol levels in the bloodstream, which reduces the risk of cardiovascular disorders.

Controls Blood Glucose Concentration

Soluble fibers lower the absorption rate of cholesterol metabolism and are easily digested, causing a glucose surge in the blood supply. This regulates the glucose concentration in the circulation and prevents diabetes mellitus. 

Promotes Growth of a Healthy Gut Microbiome

Soluble fiber gets digested by the healthy gut microbiome in the large intestine and colon. This process enables good gut bacteria to fulfill their nutrition requirements, leading to their growth. These colonies of healthy gut microbiome help to protect the mucosal linings of the intestines to prevent stomach and duodenal ulcers alongside other gastrointestinal issues.

Health Benefits Of Insoluble Fiber

The health advantages of insoluble fiber are as follows:

Prevents Constipation

Insoluble fibers are an indigestible component that absorbs fluid from your gastrointestinal tract and gets attached to the waste product in your intestine. This leads to increased bowel movement that corrects and prevents chronic constipation.

Reduces Risk Of Diverticular Disease

Diverticular disease is the development of a small fold and hemorrhoids in the intestines, especially the colons. It occurs due to the prevalence of intestinal blockages and constipation. Insoluble fiber reduces the risk of diverticular diseases by preventing constipation and improving gut health. 

To conclude, the benefits of soluble fiber are more than insoluble fiber. It helps your body in various ways without causing any toxicity or harmful effects.

Does Fiber Help With Diarrhea?

Yes. Consumption of soluble fiber aids in soaking up additional amounts of fluid from your intestine to reduce bowel movements. It also hardens the stools to deal with diarrhea.

Does Fiber Cause Constipation or Diarrhea?

Yes. Consuming excess fiber in your diet can cause irregular bowel movements, which may lead to the development of gastrointestinal disturbances, including diarrhea, constipation, nausea, or vomiting.

How To Get Rid Of Digestive Problems In NYC, USA?

Are you exhausted from keeping your hands off your favorite food or consuming medications to maintain your digestive health?

At MOCEAN Longevity Center in NYC, our team of expert healthcare professionals find the root cause of disturbed digestive health.

We handle your healthcare problems with care and precision by providing the latest wellness technologies to deal with your digestive health naturally. 

The Bottom Line

Both soluble and insoluble fiber are effective and safe for constipation. However, insoluble fiber can cause diarrhea if consumed in heavy amounts and offers fewer benefits to the body. Therefore, consuming soluble fiber is among the proven ways to prevent constipation and improve digestive health.

Contact us online at MOCEAN Wellness Center in NYC to get rid of digestive health problems naturally. 

Then we create a health plan tailored to your needs.

Based on the results, we develop a personalized treatment plan for each individual to promote optimal health. With 1-on-1 consultations, cutting-edge technology, and a team of experts who care about getting you better, MOCEAN offers you a comprehensive road map on how to become the healthiest version of yourself.