Types of fiber
Jun 10, 2026 2:31 pm
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Not all fiber is the same. There are two main types, and both are important.
1️⃣ Soluble Fiber
Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract.
Benefits:
- Helps lower cholesterol
- Helps regulate blood sugar
- Supports gut bacteria
Sources:
- Oats
- Beans
- Lentils
- Apples
- Carrots
- Sweet potatoes
2️⃣ Insoluble Fiber
This fiber does not dissolve in water.
Benefits:
- Adds bulk to stool
- Helps prevent constipation
- Supports digestive health
Sources:
- Whole grains
- Leafy greens
- Broccoli
- Cabbage
- Nuts and seeds
Why Vegetables Matter
Vegetables provide a mixture of both fiber types, making them powerful for digestive and metabolic health.
Your goal this week:
Increase vegetable diversity.
Aim to try 4–5 different vegetables this week.
✅ Try This Today
💌 This Week’s Challenge:
✅ Include at least:
- 1 soluble fiber food daily
- 1 insoluble fiber food daily
Soluble Fiber Ideas
- Oats
- Beans
- Apples
- Sweet potatoes
Insoluble Fiber Ideas
- Broccoli
- Leafy greens
- Whole grains
- Nuts
✅ Try one new high-fiber food this week
✅ Add beans or lentils to one meal
✅ Create a “rainbow salad” with at least 4 colors
✅ Share your favorite fiber-rich meal
Weekly Reflection Question
Which fiber-rich foods kept you feeling full the longest?
Take a picture of what you built and post it on our Facebook page.
With bowls full of goodness,
Astrida
Your Dietitian @
Diathrive Nutrition, LLC
📧 [email protected] | 🌐 www.diathrivenutrition.com
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