Table 1.

Differences between soluble and insoluble fibers [13].

Soluble Fibers	Insoluble Fibers
Found in vegetables and fruits	Found in cereals
Dissolves in water and gastrointestinal fluids when it enters the stomach and intestines. It is transformed into a gel-like substance, which is digested by bacteria in the large intestine, releasing gases and a few calories.	Does not dissolve in water or gastrointestinal fluids and remains more or less unchanged as it moves through the digestive tract. Because it is not digested at all, insoluble fiber is not a source of calories.
Rapid fermentation	Slow fermentation
Low fat absorption and cholesterol levels, reducing the risk of cardiovascular disease	Prevent constipation, speeding up gut movements
Stabilize blood sugar levels	Reduce the risk of cardiovascular disease