The Different Types of Fiber Explained

"Eat more fiber" is good advice. But fiber isn't one thing, and the type you choose changes how you feel.

Here's a plain-English guide to the main types, including the one most people start with: psyllium husk.

Soluble fiber

Soluble fiber dissolves in water to form a soft gel. It helps soften stools and slows digestion, which can help you feel fuller for longer. You'll find it in oats, barley, legumes, apples, citrus and chia seeds.

Insoluble fiber

Insoluble fiber doesn't dissolve. It adds bulk and helps move things through your digestive tract, which is why it's often called "roughage". You'll find it in whole grains, wheat bran, nuts, seeds and the skins of fruit and veg.

Prebiotic fiber

Prebiotic fibers are fermentable fibers that act as food for the beneficial bacteria in your gut. When those bacteria are well fed, your gut flora is better balanced. Three of the best known are:

Inulin. Found in chicory root, onion, garlic and Jerusalem artichoke.

Resistant starch. A starch that "resists" digestion and reaches the large intestine intact. Green bananas are one of the richest natural sources. Cooked and cooled potatoes and rice also contain some.

Partially hydrolyzed guar gum (PHGG). A soluble fiber made from the guar bean, gently processed so it dissolves easily without thickening. It's known for being one of the better-tolerated fibers.

What is psyllium husk?

Psyllium husk comes from the seeds of the Plantago ovata plant and is one of the most common fiber supplements in Australia, NZ, the USA and the UK. It's mostly soluble fiber, absorbs a lot of water and forms a thick gel, which adds bulk and helps soften stools.

Psyllium works, but it isn't for everyone:

1. Texture. It thickens fast. If you don't drink it straight away, you're left with a gloopy glass.
2. Water. It needs plenty of fluid. Too little and it can make you feel more blocked, not less.
3. Bloating. A big jump in psyllium can leave some people feeling full, tight and gassy.
4. Mainly bulk. It's mostly a bulking fiber and only lightly fermented, so it's not the go-to if you want to feed your gut bacteria.

Bulking fibers keep things moving. Prebiotic fibers feed the gut that does the moving.

Fiber types at a glance

• Insoluble: adds bulk, doesn't dissolve, lightly fermented.
• Psyllium husk: adds bulk and softens, forms a thick gel, lightly fermented.
• Inulin: prebiotic, dissolves, feeds gut bacteria.
• Resistant starch: prebiotic, dissolves easily, feeds gut bacteria.
• PHGG: prebiotic and gentle on regularity, dissolves without thickening, feeds gut bacteria.

Where Pro Gut+ fits

If you've tried psyllium and found it gloopy or uncomfortable, a blend of prebiotic fibers is a gentler place to start. That's how we built Pro Gut+. Every heaped teaspoon (7g) combines three prebiotic fibers: organic green banana resistant starch, organic Jerusalem artichoke inulin and Sunfiber® partially hydrolyzed guar gum.

That's 4.1g of fiber per serve, 4g of it prebiotic, plus 1 billion CFU of probiotic Saccharomyces cerevisiae (Boulardii) and a fermented organic wholefood blend. It dissolves without turning to gel, has a natural berry flavor and contains just 0.3g of sugar. Pro Gut+ helps digestion, helps reduce bloating, promotes bowel regularity and helps decrease constipation.

★★★★★ "I have tried other products before and they have left me with uncontrollable embarrassing excess gas. With Pro Gut+ added to my Meal Shake I have not had any issues." - Christine S.

Customers who've switched say the same thing. Melissa T. reports "zero pains and zero grainy residue", Dean B. calls it "gentle and it works", and Catherine T. says it's "much better than capsules".

Rated 4.9 stars by customers and backed by a 60-day money-back guarantee, it's a low-risk way to find the fiber that works for you.

Shop Tropeaka Pro Gut+

Prebiotic fiber plus probiotic, berry flavor, free from dairy, soy and gluten · Use code WELCOME20 for 20% off your first order.