Insoluble fiber helps aid digestion by moving food through your digestive tract, and also aids your bowel movements, reports Medline Plus, a service of the National Institutes of Health. Although the average person eats only 14 grams of fiber daily, the Colorado State University Extension service advises eating approximately 35 g daily to experience fiber's health benefits. You can boost your intake of fiber by incorporating fiber-rich food sources into your daily meal plan. Consult your doctor before making any drastic diet changes.
Wheat Bran
The University of Maryland Medical Center recommends wheat bran as a prime source of insoluble fiber. You can eat it in baked goods or as a cereal. A 100-gram serving of wheat bran provides 42.8 g of insoluble fiber, according to the United States Department of Agriculture.
Brown Rice
Instead of eating white rice, which has had much of its fiber removed, choose brown rice. Not only can it make a hearty, nutty-tasting side dish, but it also provides a lot more fiber than white rice. Colorado State University reports that a cup of cooked brown rice provides 3.5 g of fiber --- to 1.8 from white rice.
Nuts
The McKinley Health Center at the University of Illinois suggests eating nuts for their high insoluble-fiber content. Nuts are also a good source of protein and minerals. Fiber content varies widely depending on the exact type of nut; one ounce of almonds gives you 3.1 g of fiber, while the same amount of pecans nets you 1.8 g.
Apples
Eat an apple a day --- with the skin on, which is where you'll find much of its insoluble fiber --- and you'll get a lot of insoluble fiber, according to the University of Illinois Extension. The average large apple packs 5.4 g of insoluble fiber, the USDA reports, plus plenty of other beneficial substances like vitamin C.
Oatmeal
Oatmeal bursts with insoluble fiber, the CSU Extension reports. Whip up a cup of hot, cooked oatmeal, and you'll get 4 g of insoluble fiber. Add milk and you'll also get a dose of bone-building calcium.
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