You might know that fiber is considered beneficial to your body, in terms of optimizing your bowel functions, maintaining a feeling of fullness, and possibly lowering cholesterol. There are two types of fiber that are derived from the foods we eat--soluble and insoluble fiber. Soluble fiber, which acts to slow digestion, is converted into a gel and may help in lowering cholesterol, reports Medline Plus. Insoluble fiber passes undigested through the body and is known to promote faster digestion and more regular bowel movements.
Vegetables
Insoluble fiber isn't present in animal-based foods, and it frequently is found in high levels in various vegetables, reports FatFreeKitchen. Vegetables with particularly high amounts of insoluble fiber include parsnips, which contain 4 g of insoluble fiber for a 1/2-cup serving; peas, which deliver 3.2 g of insoluble fiber in 1/2 cup; and carrots, which have 1.6 g of insoluble fiber in one large carrot.
Whole grains and Bran
Whole grains and wheat bran are another common source of insoluble fiber, reports Medline Plus. Bran is an outer layer of whole grains that is often removed during milling and is particularly high in insoluble fiber. According to FatFreeKitchen, 1/2 cup of 100 percent bran cereal contains 9.7 g of insoluble fiber. Whole grain bread is also fairly high in insoluble fiber, with 2.8 g per slice, and rye wafers offer 2.2 g of insoluble fiber in a serving of three wafers.
Legumes
Legumes are, in general, high in both overall fiber and insoluble fiber, reports FatFreeKitchen.com. Among the legumes with the highest insoluble fiber content are kidney beans, which contain 4 g of insoluble fiber in a 1/2-cup serving; lentils, which provide 3.8 g of insoluble fiber per 2/3 cup; and white beans, which serve up 3.8 g of insoluble fiber in a 1/2-cup serving.
Fruits
Fruits are another possible source of soluble and insoluble fiber, according to FatFreeKitchen. Blackberries are among the richest sources of insoluble fiber, with 3 g in a 1/2-cup serving. Another fruit source of insoluble fiber is apples, which are abundant in pectin fiber, which is known to promote bowel movements. A small apple contains about 1.6 g of insoluble fiber. Pears are also fairly high in insoluble fiber, with one small pear delivering 1.9 g.
Member Comments