This article is an extension of our original article on The Importance of Dietary Fibre .

Insoluble Fibre 

insoluble fibre nuts

What is insoluble fibre and what are its benefits? 

Insoluble fibre is a type of dietary fibre (an indigestible carbohydrate) that does not dissolve in water. It does not absorb water and passes through the digestive tract. It can help to add bulk and softness to stools to promote bowel regularity. Once stool is able to pass through the intestinal tract easily, it helps you to avoid constipation and maintain bowel health. Moreover, insoluble fibre decreases the transit time of food waste through the intestinal tract. This means that the chances of potentially harmful substances in food waste coming in contact with the intestinal wall is reduced. 

Insoluble fibre also helps to control blood sugar levels to prevent and manage diabetes. 

Where can I get insoluble fibre from? 

Insoluble fibre is important for maintaining good gut health. Good sources include green vegetables, fruits (with skin on), beans and whole grains like brown rice and whole meal bread. 

Soluble Fibre 

soluble fibre avocados
fruit plates

What is soluble fibre and what are its benefits? 

Soluble fibre is a type of dietary fibre. Unlike insoluble fibre which does not dissolve in water, soluble fibre soaks up water, turning into a gel-like substance as it passes through your digestive system. This is helpful if you have constipation as it helps to soften the texture of your stools so that it is passed out more easily. 

Soluble fibre can help you to control your blood sugar levels as it lowers the glycemic index (GI) of your carb-based food, slowing down the release of sugars during digestion. This lowers the spike in your blood sugar after meals, which is beneficial for people with type 2 diabetes. Lowering the spike in blood sugar also helps you to stay alert after meals to avoid ‘food coma’. 

Soluble fibre also helps to lower your overall cholesterol levels by lowering your low-density lipoprotein (LDL)-cholesterol or ‘bad’ cholesterol, giving you better heart health and keeping your blood pressure in a healthy range. Studies have shown that foods with high fibre have other heart-health benefits, including reducing blood pressure and inflammation. 

Where can I get soluble fibre from? 

Foods that are good sources of soluble fibre include oats, barley and flaxseeds, whole fruits with skin such as oranges and apples, root vegetables like carrots and potatoes, legumes like peas and beans. 

How can Alchemy Fibre™ help?

Here’s how Alchemy Fibre™ can help to increase fibre content in your diet. Alchemy Fibre™ is a patented plant-based fibre blend that helps slow down the glucose release of refined carbohydrates, like white rice. When added to the cooking process of white rice, Alchemy Fibre helps to slow down glucose release of white rice to that of brown rice, while providing 10x more fibre than white rice. 

Available in various powdered blends, Alchemy Fibre™ is easy to add to rice, noodles, bread and even steamed buns before cooking. 

Alchemy Fibre™ does not change the taste, texture or appearance of your food. Its versatility means that it can be used by food manufacturers, restaurants and home cooks.