Benefits of soluble fibre:
Soluble fibre helps by slowing down digestion and preventing blood sugar spikes. It helps you feel full while assisting the gut biome in the production of short chain fatty acids (acetic, propionic, and butyric acids) which can help to reduce inflammation throughout the body.
Because of its ability to absorb water and swell up, soluble fibre helps slow down the digestion of carbohydrates—and other nutrients—preventing sudden spikes in blood glucose levels. This slower digestion also help to keep you feeling fuller for longer, which is especially helpful when it comes to weight loss.
The viscous soluble fibre may lower your cholesterol level by acting like a sponge that binds to cholesterol and fat in your food, carrying them out of your body through your stools.
And that's not all: A study in the journal Nutrition, Metabolism and Cardiovascular Diseases also noted that soluble fibre might lower blood pressure. That's in part because eating foods with this fibre improves satiety, which can lead to weight loss and lower blood pressure.
If you live with irritable bowel syndrome, eating soluble fibre may help manage your symptoms, such as diarrhoea and loose stools, by making your stools more dense. If you have IBS, be sure to add fibre to your diet slowly - too much, too soon may cause even more distress. And drinking enough water alongside your fibre is very important, too.
Benefits of insoluble fibre:
Insoluble fibre can lower cholesterol levels and control blood sugar. It has been proved to have many protective effects on the gut from diseases like cancer, Crohn’s disease and many others. Insoluble fibre attracts water into your stool, making it softer and easier to pass with less strain on your bowel. Insoluble fibre can help promote bowel health and regularity. It also supports insulin sensitivity, and, like soluble fibre, may help reduce your risk for diabetes.