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Some specific sources of insoluble fiber include beans, nuts, wheat bran, whole-wheat flour, vegetables such as green beans, broccoli and carrots, and fruits with the skin on such as apples, and berries. Let’s take a closer look at the benefits of insoluble fiber.
Insoluble fiber, which does not dissolve in water and is left intact and undigested. Insoluble fiber can help speed up the passage of food through the stomach and intestine. It also adds bulk to the stool and can help relieve constipation.
High-fiber foods often contain a mix of soluble and insoluble fiber. The Cleveland Clinic notes that good sources of insoluble fiber include whole bran, nuts, whole grain products, corn, carrots, grapes, berries, and apple or pear peels.
The insoluble fiber in whole grains, nuts, seeds, fruits with skin and certain vegetables, on the other hand, can bulk up the stool and help it pass through your intestines faster. But what grains, fruits and vegetables are high in insoluble fiber? The following insoluble fiber foods list will give you a starting point for what to eat.
Foods high in insoluble fiber include fruits, nuts and seeds, vegetables, wheat bran and whole grains. This type of fiber is a nutritional element that aids in bowel movements and helps prevent constipation, inflammation and heart disease.
Foods like oats, beans, peas, apples, and citrus fruits are rich in soluble fiber. In contrast, insoluble fiber does not dissolve in water, adding bulk to stool and promoting regular bowel movements. It also speeds up food passage through the gut, reducing the risk of digestive conditions like diverticulosis and hemorrhoids.
Soluble fiber helps balance blood sugar levels and keep you full, while insoluble fiber promotes digestive health and keeps you regular.* Yet, even though fiber has myriad health benefits, most people aren't getting close to enough.
2. Insoluble fiber is the water-insouble portion of dietary fiber. Insoluble fiber food sources are exclusively plant (vegeterian) products. The following list contains foods high and low in insoluble fiber content.