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

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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

• legumes
• grains
• fruits
• vegetables
• flaxseeds

Good Sources of Insoluble Fiber

• whole grains
• beans 
• legumes
• raspberries
• blueberries

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

Ingredients

• 1 3/4 cups milk
• 1 cup quick oats
• dash of salt
• 1/3 cup brown sugar, packed
• 1/2 teaspoon cinnamon
• 3/4 cup fresh or frozen blueberries, thawed

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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