What Are The Benefits Of Eating A Diet High In Insoluble Fiber?

Foods rich in insoluble fiber, or fiber that does not dissolve in water, provide protection against disease, aid in digestion, and offer many other unique health benefits, says nutritionist Brenda Watson in her book, "The Fiber 35 Diet." Daily consumption of foods such as popcorn, leafy greens, Brazil nuts and wheat bran and other source of insoluble fiber, is an essential part of a nutritious diet.

The Centers for Disease Control and Prevention (CDC) emphasizes the importance of eating a variety of foods containing both insoluble and soluble fiber.

Digestion and Constipation

Insoluble fiber aids in digestion by creating the bulk necessary to move food through the digestive tract. The added bulk makes bowel movements easier to pass and aids in constipation.

Cancer

Insoluble fiber decreases the risk of colon cancer and the formation of cancerous polyps, says Dr. Frank W. Jackson of Jackson GI Medical. Insoluble fiber works much like a broom in the intestinal tract, sweeping cancer cancer-causing agents through the bowel before cancerous substances can form.

Gallstones

Eating foods rich in insoluble fiber like whole grain oatmeal, peaches or brown rice helps prevent gallstones from developing. The fiber binds with bile acids and removes cholesterol before it hardens and forms gallstones.

Weight Loss

Diets rich in insoluble fiber can contribute to weight loss. Fiber-rich foods provide more volume than other foods, and fill the body up faster. Daily consumption of insoluble fiber also helps the body excrete more calories in the stool, resulting in greater weight loss.

Peristalsis

Foods rich in insoluble fiber, such as cauliflower, dried beans, celery and apples help increase the involuntary muscle contractions in the bowel known as peristalsis.
The insoluble fiber provides resistance as the muscles contract to push waste and toxins through the body. This resistance helps tone the muscles in the colon.

Hemorrhoids

Diets rich in insoluble fiber help prevent hemorrhoids from serving. Insoluble fiber creates bigger, softer stools and reduces the straining during bowel movements that contributes to hemorrhoids.

Intestinal Bacteria

Insoluble fiber inhibits the growth of harmful bacteria and promotes the development of healthy bacteria. The healthy bacteria in the colon then turn the fiber into short-chain fatty acids that provide nutrients to the body.