Foods With High Non-soluble Fiber

Non-soluble fiber, more commonly known as insoluble fiber, does not dissolve in the intestines like its counterpart, soluble fiber. Instead, the substance soaks up liquid, adds bulk to the stool, and aids the intestines in eliminating solid waste. Getting enough insoluble fiber in your diet prevents constipation, irregular bowel movements, hemorrhoids and diverticulosis, a condition in which pouches form in the large intestine. Any food high in fiber contains both insoluble and soluble fiber, according to Aetna InteliHealth, but some foods are particularly rich in one type or the other.

Whole Grains

Whole grains contain particularly high amounts of insoluble fiber, according to PeaceHealth. Wheat bran, whole-wheat bread, whole-wheat flour, corn bran, oat bran, whole-grain cereals and other whole-grain products provide significant amounts of insoluble fiber. All-bran cereal, for example, contains about 8.5g of insoluble fiber in each 1/3-cup serving, and each slice of whole-wheat bread supplies about 1.9g. Some whole grains, such as oats and barley, contain large amounts of both soluble and insoluble fiber.

Vegetables

Many vegetables are good sources of insoluble fiber, according to MayoClinic.com. Broccoli, carrots, spinach, cauliflower, green beans and potatoes are all high in insoluble fiber. Broccoli contains about 4g insoluble fiber in each 1-cup serving, one medium carrot provides about 2.3g, and cooked spinach supplies about 2g in each 1/2-cup serving. The skins of root vegetables, including potatoes, carrots, radishes, turnips and leeks, also contain large amounts of the nutrient. A medium-sized potato cooked with its skin provides about 3.6g of insoluble fiber.

Other Foods

Fruits contain both soluble and insoluble fiber, according to the University of Maryland Medical Center. Prunes are particularly rich in insoluble fiber, providing about 14g in each 1-cup serving of the cooked fruit. Fruits high in pectin generally contain more soluble than insoluble fiber, however. Beans are another food high in the nutrient. In fact, their chewy, sometimes tough texture comes from the insoluble fibers they contain. Other foods that provide significant amounts of insoluble fiber include nuts and flaxseeds.