Whether you are suffering from constipation or your doctor has suggested you get more fiber in your diet, eating foods that are high in insoluble fiber may help. Insoluble fiber promotes intestinal health and regularity by adding bulk to the stool, making it pass more easily. Soluble fiber has other health benefits and may help lower cholesterol and blood pressure.
Whole-wheat Flour
Whole-wheat flour contains high amounts of insoluble fiber in the outer shell. When you eat items that contain whole-wheat flour, water is absorbed into the flour like a sponge. This sponge-like material adds bulk to the stool, which allows quick passage through the intestinal tract and allows stool to pass more easily. One cup of cooked whole-wheat spaghetti contains 6.2g of fiber, and one slice of whole-wheat bread contains 1.9g of fiber, according to MayoClinic.com.
Fruit Peels
If you're peeling your fruit before you eat it, you are not be getting as much insoluble fiber as you could be, says pediatrician Dr. William Sears. Fruit peels help bind your stool and make it pass more easily. A medium-size apple with its peel contains 4.4g of fiber, and a pear with the skin has 5.5g of fiber. Other fruit peels that contain soluble fiber are raisins and figs.
Nuts and Seeds
Some nuts and seeds contain insoluble fiber because after chewing and swallowing them, they absorb moisture, which helps make bowel movements more regular. One ounce of almonds contains 3.5g of fiber, 1/4 cup of sunflower seeds contains 3.9g of fiber, 1 oz. of pistachio nuts contains 2.9g of fiber and 1 oz. of pecans contains 2.7g of fiber, according to MayoClinic.com. Eating a handful of nuts as a snack may curb your appetite between meals and help raise your fiber intake at the same time.
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