Fiber Facts: What You Should Know About Soluble & Insoluble Fiber, Plus a High-fiber Blueberry Oatmeal Recipe by Jennifer Young

2 years ago

Fiber Facts: What You Should Know About Soluble & Insoluble Fiber, Plus a High-fiber Blueberry Oatmeal Recipe

Fiber can be soluble or insoluble. Both are good for your health, but they have different jobs.

  • Soluble fiber attracts and dissolves in water. This forms a gel and slows down digestion, which may help us feel fuller, longer.
  • Insoluble fiber doesn't dissolve in water, it stays pretty much intact, helping move food and waste in our intestines and preventing constipation, like a laxative. 

Staying hydrated is important, because fiber can have a reverse effect and block us up. Soluble fiber can be found in oatmeal, lentils and carrots, and insoluble fiber in broccoli, onions and grapes, just to name a few. 

Good Sources of Soluble Fiber

Good Sources of Insoluble Fiber

Start adding more fiber to your diet with this high-fiber blueberry oatmeal recipe!

Blueberry Oatmeal

Cuisine: American
Prep Time: 3 minutes
Cook Time: 2 minutes
Total Time: 5 minutes
Servings: 1 to 2


Here's how to make it: 

  1. Bring the milk to a boil in a saucepan. Stir in the oats and salt. Cook until thick, about 1 to 2 minutes, stirring often. 
  2. Stir in the sugar and cinnamon. Spoon into bowls and top with the blueberries. 

What's your favorite high-fiber food?

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Quick Oats $2 & Up
Brown Sugar $2 & Up
Ground Cinnamon $2 & Up
Fiber Cookbooks $5 & Up
Flax Seeds $5 & Up
Lentils $2 & Up

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I did not realize this, thank you for sharing...
Elisa Schmitz
Great info, Jennifer Young . Thank you for sharing - and for the delish oatmeal recipe!

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