Insoluble fiber is an essential part of a healthy diet. It works to keep food material moving through your digestive system. It doesn't break down in water, meaning it will bulk up your stools and make them easier to pass. Foods that contain insoluble fiber have lignin, cellulose and hemicellulose. A variety of foods contain insoluble fiber and should be incorporated into your diet to achieve optimum health, especially if you suffer from digestive trouble like irritable bowel syndrome.
Bran
One of the most insoluble fiber-rich foods is bran. Wheat bran and oat bran are the most plentiful, offering between 16 and 36g of insoluble fiber per 100g serving size.
Cocoa Powder
Pure cocoa powder is also abundant in insoluble fiber content, which is no doubt good news to those needing to add more fiber to their diet. Not just any chocolate will do, however. Only natural cocoa powder can deliver on the insoluble fiber promise, so keep that in mind when reaching for the chocolate chip cookies.
Beans
Numerous kinds of beans also contain insoluble fiber. White, brown and soya beans are especially good sources for this kind of fiber. Kidney, red and navy beans are also good sources.
Rye Bread
All kinds of rye bread are plentiful sources of insoluble fiber. Everything from rye bread, rye bran to rye flour offer lots of fiber to keep your digestive system moving and your body healthy.
Green Leafy Vegetables
Many vegetables are filled with insoluble fiber. This is especially the case for green leafy ones, which are just plain good for your health in general. Try foods like spinach, kale, chard and bok choy to bulk up your insoluble fiber intake.
Popcorn
Another surprising source of insoluble fiber is popcorn. While not necessarily healthy for everyday ingestion, popcorn can be a good way to create bulkier stools that pass more easily through your digestive system. And the easier stools pass through your body, the more toxins that are expelled.
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