The fiber guide
Soluble and Insoluble Fiber: Why Both Matter
There are two main types of dietary fiber: soluble and insoluble.
They work differently, and both can be part of a healthy eating routine.
Two types of fiber. Different roles.
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Soluble fiber
Some types form a gel when mixed with water in your stomach. This gel-forming effect helps you feel fuller longer. It may also slow the absorption of glucose and trap cholesterol, which results in steadier blood levels. Certain soluble fibers can also feed bacteria to support a healthy gut.
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Insoluble fiber
Insoluble fiber helps add bulk to stool and supports regular bowel movements.
Many foods naturally contain both. Chia is one of them.
Beyond a ratio
Is there a perfect insoluble to soluble fiber ratio?
You may see suggested 1:3 or 1:4 ratios of soluble to insoluble fiber. American Heart Association Heart UK University of California, San Francisco
But what matters most is getting enough fiber from a variety of foods and sources.
Building your routine
What about fiber supplements?
Fiber supplements can help fill gaps in fiber intake, alongside a healthy eating pattern that includes whole food sources of fiber. Some supplements focus on one fiber type, often soluble fiber. Others provide both.
When comparing supplements, check which fibers they contain and how much you get per serving.
ChiaMucil®
A different kind of fiber balance
ChiaMucil® is a chia-based fiber supplement designed to help you build a fiber-balanced daily routine.
It offers a ≈1:1 balance of soluble and insoluble fiber, giving you both in one chia-based supplement.
The ChiaMucil® difference
≈1:1
Soluble fiber Insoluble fiber
Both types. One daily routine.