Coarse, insoluble fiber is a vital component of a healthy diet. Unlike soluble fiber, insoluble fiber does not dissolve in water and aids in digestion. Also referred to as roughage, coarse fiber helps move waste through the intestinal tact. There are quite a few foods that contain significant amounts of coarse fiber.
Whole Grains
According to the "Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook," one of the most reliable sources of coarse insoluble fiber is whole grains. Wheat bran, whole-grain cereals like oatmeal, and whole-wheat bread are all prime examples of whole-grain diet options. The USDA Nutrient Data Laboratory says that 1 cup of wheat bran contains about 25g of fiber. However, you would probably add that wheat bran to a batch of muffins or bread as opposed to eating it as-is. A cup of oatmeal prepared with water offers 4g of fiber, and one regular slice of whole-wheat bread has 2g of fiber.
Nuts and Seeds
Nuts and seeds contain a good amount of insoluble fiber. For example, 1/4 cup of sunflower seeds offers up nearly 4g of fiber. An ounce of almonds contains 3.5g of fiber, and an ounce of pistachios has about 3g of fiber. Nuts can be fattening, so it's best to stick to one serving per day.
Vegetables
Many vegetables contain the roughage you need to clear out your digestive tract, and they're great for low-carb diets. Try one whole cooked artichoke, with about 10g of fiber. Green peas, either fresh or steamed, offer about 9g of fiber per cup. Broccoli and greens, each with about 5g of fiber per cup,are also solid choices.
References
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff and the American Dietetic Association; 2006
- "Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook"; Bonnie Sanders Polin, Steven Nissen, Frances Towner Giedt and the Cleveland Clinic Heart Center; 2007
- MayoClinic.com: High-Fiber Foods
- USDA: Nutrient Data Laboratory
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