Anyone who deals with the topic of nutrition will sooner or later come across the term dietary fibre. It often refers to the total amount we should consume each day.
But it gets exciting when you take a closer look. Because Dietary fibre consist of different types and each of them has its own properties. Soluble dietary fibres are particularly interesting. They play an important role in many natural processes in the body and are found in numerous foods that we could eat every day (DGE, 2025).
This article shows what soluble fibre actually is, how it works and why it is often neglected in the modern diet.
What soluble fibre is
Soluble dietary fibres are plant components that swell or become gel-like when they come into contact with water. This property distinguishes them from insoluble dietary fibres, which mainly provide volume. They can be broken down in the intestine by certain bacteria and thus support natural processes in the digestive system. Typical representatives are pectins from fruit, beta glucans from oats and barley, inulin and oligofructose from vegetables or resistant starch from certain potato and cereal products (Wolz, 2025; Ernährungs-Umschau, 2012).
How soluble fibre works in the body
Soluble fibre has several effects that are repeatedly described in research.
Gentle support for digestion
Thanks to their ability to bind water, they ensure that the chyme becomes smoother. This can have a positive effect on digestion and support a pleasant feeling of satiety (DGE, 2021; Wolz, 2025).
Food for the gut microbiome
Many soluble fibres serve as a natural source of energy for intestinal bacteria. When broken down, short-chain fatty acids are produced, which studies have linked to a balanced intestinal environment and a normal metabolism (Ernährungs-Umschau, 2012; Wolz, 2025).
Influence on blood glucose levels
Soluble fibre slows down the absorption of glucose. As a result, the blood sugar level rises more evenly after a meal. Experts categorise this effect as positive, as it can help to provide energy more evenly in everyday life (Thieme, 2023; DGE, 2021).
Supporting effect on the fat metabolism
Some soluble fibres bind bile acids. This allows the body to form more new bile acids, for which it uses cholesterol. Studies have identified this mechanism as a possible reason why soluble fibre is associated with a more favourable fat metabolism (Ernährungs-Umschau, 2012).
Which foods contain soluble fibre
They are found in many natural foods:
Fruit
Apples, citrus fruits, berries and plums provide plenty of pectins.
Oats and barley
They contain beta glucans, which have been analysed particularly frequently.
Pulses
Germinated lentils, Sprouted chickpeas and beans contain a lot of soluble and insoluble fibre.
Vegetables
Chicory, Jerusalem artichokes, black salsify and onions contain inulin and oligofructose.
Seeds and nuts
Linseed, chia seeds and some types of nuts can also contain soluble fibre.
How to easily integrate soluble fibre into your everyday life
Most people consume less soluble fibre than they could. This can easily be changed with a few simple steps.
- One portion Sprouted oat flakes for breakfast
- A spoonful of linseed in yoghurt or plant-based alternatives
- Stews or soups with pulses
- Incorporate more vegetables such as chicory or onions into your daily routine
- Consciously plan fruit as a snack
These ideas are uncomplicated and suit many eating styles.
Why soluble fibre is important in a modern diet
Many traditional foods that are rich in soluble fibre have been replaced in everyday life by more processed products. This automatically reduces fibre intake. Soluble fibre plays an important role in maintaining a balanced gut microbiome and supports various natural metabolic processes. They also help to make the diet more varied and filling (GDCh 2012, Lern-BW, 2025).
Conclusion
Soluble dietary fibres are an important part of a balanced diet. They support natural digestive and metabolic processes and contribute to a varied diet. If you eat fruit, vegetables, oats, pulses or seeds more often, you automatically increase your fibre intake and do your body a favour.
With bleibwacker the ingredients take centre stage. Many of our products are based on oats, nuts or pulses. This means that they automatically contain a proportion of soluble and insoluble fibre. All products are organic, vegan and free from additives.
Sources
German Nutrition Society (DGE) (2025): Selected questions and answers on dietary fibre. Available online at: https://www.dge.de/gesunde-ernaehrung/faq/ausgewaehlte-fragen-und-antworten-zu-ballaststoffen/ (accessed on 26 November 2025)
Wolz (2025): Soluble vs. insoluble dietary fibres: Which is better for health? Available online at: https://www.wolz.de/magazin/loesliche-unloesliche-ballaststoffe (accessed on 26 November 2025)
Ernährungs-Umschau (2012): Dietary fibre. Available online at: https://www.ernaehrungs-umschau.de/fileadmin/Ernaehrungs-Umschau/pdfs/pdf_2012/07_12/EU07_2012_408_417.qxd.pdf (accessed on 26 November 2025)
German Nutrition Society (DGE) (2021): Dietary fibre in the diet reduces the risk of death. Available online at: http://www.dge.de/presse/meldungen/2022/ballaststoffe-in-der-ernaehrung-senken-das-sterberisiko/
Thieme (2023): Metabolic effects of oats/beta-glucan. Available online at: https://www.thieme-connect.com/products/ejournals/html/10.1055/a-2029-5241
Lern-BW (2025): Dietary fibre - anything but ballast. Available online at: https://lern-bw.de/,Lde/startseite/ernaehrungsbildung/ballaststoffe-alles-andere-als-ballast (accessed on 26 November 2025)
German Chemical Society (GDCh) (2012): Dietary fibres: current consideration from a legal and analytical point of view. Available online at: https://www.gdch.de/fileadmin/downloads/Netzwerk_und_Strukturen/Fachgruppen/Lebensmittelchemiker/Positionspapiere_Neu/Positionspapier_AG_Fragen_der_Ernaehrung_Ballaststoffe_2012.pdf
Image sources:
Cover picture onions: Pixabay, Couleur, #1397037
Potatoes: Pixabay, eKokki, #888585
Brown lentils: Pixabay, jhenning lentils, #7005289
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