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Episode 18: Soluble vs. Insoluble Fiber Types

Joy Noble • November 14, 2023

Welcome to Pints & Pelvic Floors: The Podcast. In Episode 18, I discuss the difference between soluble and insoluble fiber in our foods and how this impacts our digestive health, just in time for the holiday season. 

Pints & Pelvic Floors: The Podcast - Episode 18: Soluble vs. Insoluble Fiber Types

Episode 18 Recap:

There are two types of fiber found in our food: soluble and insoluble

  • Soluble Fiber: dissolves in water to slow digestion and aids in decreasing diarrhea or softening hard stools
  • Fruits (apples, citrus)
  • Vegetables (turnips, carrots, sweet potatoes)
  • Legumes (beans & lentils)
  • Some grains (oats & barley)
  • Insoluble Fiber: doesn’t dissolve in water, sweeps the colon and helps to speed up the movement of waste in the colon which helps to decrease constipation & hemorrhoids
  • Leafy greens & zucchini
  • Flax & chia seeds
  • Whole grains & brown rice
  • In pelvic floor therapy we focus on the impact of stool consistency and constipation on the rest of the pelvic floor and bladder. We discuss fiber types from a place of navigating the whole foods we are eating first, then look to a supplemental fiber if needed (like psyllium husk). A deeper dive into this area is best addressed with a dietician/nutritionist. 
  • Other benefits of soluble fiber including improved cardiovascular health, diabetes management, and weight control - these are areas that should be discussed with your primary medical provider
  • As we head into the holiday season, keep these differences in mind when building your dinner plate and be sure to include a mix of both types of fiber

Have a question or suggestion for an episode? Email us at joy@pelvicpride.com


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