The 3 Types of Fiber (and Why They Matter)
There’s no such thing as “just fiber.” It actually comes in different forms — each with a unique role in how your gut feels and functions.
1. Soluble Fiber
Dissolves in water to form a gel-like substance in your gut. It helps slow digestion, feeds beneficial gut bacteria, and can support healthy blood sugar levels.
Found in: oats, apples, psyllium husk, chia seeds, legumes
2. Insoluble Fiber
Adds bulk to your stool and keeps things moving through your digestive tract. It’s especially helpful for preventing constipation.
Found in: wheat bran, vegetables with skin, flax, whole grains
3. Mucilaginous Fiber
Forms a slippery, soothing gel that can coat and protect the digestive tract. It can be especially helpful for people with sensitive guts.
Found in: chia, flax, psyllium husk
🌿 What’s in Bloom Boost — and How It Supports All 3 Types of Fiber
| Ingredient | Fiber Type(s) | Benefits |
| Chia seeds | Soluble + mucilaginous + insoluble | Helps with regularity, soothes gut lining, supports blood sugar balance |
| Golden flax | Soluble + insoluble | Adds bulk, supports digestion, and hormone balance |
| Pumpkin seed powder | Insoluble | Adds bulk and minerals, supports digestion |
| Oat bran | Soluble + insoluble | Feeds beneficial bacteria, supports cholesterol and gut health |
| Psyllium husk | Soluble + mucilaginous | Helps regulate digestion and supports fullness |
| Hemp hearts | Insoluble (small amount of soluble) | Adds gentle fiber plus protein and omega-3s |
✨ Bloom Boost was designed to offer a complete spectrum of fiber — without any fillers, sweeteners, or synthetic fiber.
There’s no such thing as “just fiber.” It actually comes in different forms — each with a unique role in how your gut feels and functions.
1. Soluble Fiber
Dissolves in water to form a gel-like substance in your gut. It helps slow digestion, feeds beneficial gut bacteria, and can support healthy blood sugar levels.
Found in: oats, apples, psyllium husk, chia seeds, legumes
2. Insoluble Fiber
Adds bulk to your stool and keeps things moving through your digestive tract. It’s especially helpful for preventing constipation.
Found in: wheat bran, vegetables with skin, flax, whole grains
3. Mucilaginous Fiber
Forms a slippery, soothing gel that can coat and protect the digestive tract. It can be especially helpful for people with sensitive guts.
Found in: chia, flax, slippery elm, okra
How Much Fiber Do You Actually Need?
Most health guidelines recommend:
- 25g per day for adult women
- 38g per day for adult men
But the average adult gets only about 15 grams — barely half of what’s recommended.
Here’s what that actually looks like in food:
| Food | Serving Size | Fiber |
| Whole grain toast | 1 slice | 2g |
| Banana | 1 medium | 3g |
| Cooked brown rice | 1/2 cup | 1.5g |
| Chia seeds | 1 tbsp | 5g |
| Baby carrots | ~10 sticks | 3g |
| Black beans | 1/2 cup | 7g |
Even with all of these combined, you're still hovering around the minimum — and that’s assuming a pretty healthy day. What’s often missing is the variety of fiber types and a consistent way to include them.
Common Myths About Fiber
“Fiber is fiber.”
Nope! Soluble, insoluble, and mucilaginous fibers act differently in the body. You need a balance of all three.
“More fiber = better digestion.”
Only if you’re getting the right kinds. Too much of one type (like insoluble) without the others can actually cause bloating or discomfort.
“Fiber bars or supplements are enough.”
Many processed foods add isolated fibers or gums that don’t work the same way as real, whole-food-based sources.
Signs You Might Not Be Getting the Right Kind of Fiber
- You eat high-fiber cereal but still feel bloated
- You’re not going regularly (or it’s uncomfortable)
- You rely on fiber drinks or bars but still have gut issues
- Your meals are mostly processed or grain-based
- You aren’t eating seeds, legumes, or a variety of plant foods
How to Get More of the Right Kinds of Fiber
You can boost your fiber variety by:
- Adding chia or flax to your smoothies, yogurt, or baking
- Including lentils, beans, and other legumes regularly
- Eating fruits and vegetables with the skins on
- Incorporating psyllium husk or oats for soluble fiber
- Choosing whole plant-based foods over processed ones
What to Look for in a Fiber Supplement
If you're using a supplement to help fill the gaps, here’s what to look for:
- Includes all 3 types of fiber
- Comes from whole food sources (not synthetic or isolated gums)
- Has no fillers, sweeteners, or artificial ingredients
- Is easy to add to your daily routine (blends well, versatile to use)
That’s Why We Created Bloom Boost
We saw how hard it was for busy families to get the fiber they need — not just more grams, but better quality and variety.
So we made Bloom Boost: a daily scoop of real, functional fiber from flax, chia, and other fiber-rich ingredients. It naturally delivers soluble, insoluble, and mucilaginous fiber in one simple blend.
- No fillers or gums
- No added sweeteners
- Designed by dietitian moms
Add it to smoothies, oatmeal, applesauce, yogurt, or baking. One scoop a day can help fill the fiber gaps most diets miss.
Ready to Support Your Gut the Right Way?
You don’t need more cereal bars. You need fiber that works with your body.
FAQs
Q: Can I take too much fiber?
A: You can overdo it if you suddenly add a large amount without increasing water. Start slow and increase gradually.
Q: Is fiber safe for kids?
A: Yes — kids need fiber too! Just in age-appropriate amounts. Bloom Boost is food-based and can be safely added to yogurt, smoothies, or oatmeal.
Q: Can fiber help with blood sugar?
A: Soluble fiber slows digestion and can reduce blood sugar spikes after meals. It’s a helpful tool for energy balance.
Q: What makes Bloom Boost different?
A: It includes all 3 types of fiber from real foods, without fillers, gums, or additives. It's designed for the whole family.
Want to learn more? Follow us on Instagram [@bloomboostnutrition] for gut-friendly tips, recipes, and science-backed info for families.
