Insoluble fiber is vital to your health and digestive system. Insoluble fiber adds bulk to your stools, helping it move through the intestinal tract and preventing constipation. It also helps to reduce the risk of heart disease or slows the progression of the disease in those who already have it, according to the American Heart Association. By being educated on which foods contain insoluble fiber, it becomes easy to incorporate it into your diet.
Whole Grains
Because of its ability to add bulk to your stools, wheat and its bran rank high on the lists of foods containing insoluble fiber, according to the American Heart Association. Wheat is a plant that is used to manufacture flour. The bran is the part of the wheat that creates an outer hull and protects the kernel. Foods that rank the highest in insoluble fiber content contain both the bran and the kernel. Some examples include wheat cereals, whole wheat bread and wheat bran. Plain wheat that does not include the bran, such as flour that has been processed, contains no insoluble fiber at all. Other types of whole grains, such as brown rice and rye, are also good insoluble fiber sources.
Fruits
The average adult woman needs between 21g and 25g of dietary fiber on a daily basis while the average adult man needs between 30g and 38g, according to the Mayo Clinic. Fruits such as raisins, mango, figs, papaya, dates, papaya, apples, peaches and prunes are all rich in insoluble fiber. The Mayo Clinic states that these fruits take longer to digest than other fruits, helping those who eat them control their weight by feeling fuller and more satisfied for longer periods of time. By simply choosing some of these fruits as a daily snack, you can up your insoluble fiber intake dramatically.
Vegetables
The Mayo Clinic states that a number of vegetables provide a good amount of insoluble fiber. Some of the better options include broccoli, potatoes, carrots, green beans, spinach and cauliflower. Broccoli is the best choice, as a 1-cup serving provides 4g of insoluble fiber, while a 1/2-cup serving of cooked spinach or carrots supply 2g each. The skins from many root vegetables also contain high amounts of insoluble fiber. These vegetables include potatoes, leeks, carrots, turnips and radishes. Eating a medium backed potato, skin and all, will give you 3.6g of insoluble fiber.
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