When you experience digestive issues, such as diarrhea or constipation, the type of fiber you eat matters. Soluble fiber is best for diarrhea relief, while insoluble fiber helps improve constipation.

Soluble Fiber Foods

Beans (e.g., black, kidney, navy)

Brussels sprouts

Dried figs

Flaxseed

Fresh apricots

Mango

Oat bran cereal (cooked)

Oatmeal (cooked)

Orange

Pumpernickel bread

Insoluble Fiber Foods

Banana

Barley

Fresh apple (with skin)

Fresh pear (with skin)

Green peas

Ground flaxseed

Okra

Raspberries

Sweet potato (no skin)

Wheat bran

Whole wheat pasta

Soluble Fiber is Better for Diarrhea

Diarrhea is marked by frequent loose, watery stools. Soluble fiber helps relieve symptoms in two ways:

It reduces the frequency of bowel movements: Soluble fiber dissolves in w

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