Insoluble foods are a variety of food items that contain insoluble fiber. Including fiber in your diet is a necessary part of maintaining good health. The two main types of fiber are insoluble and soluble. Soluble fiber dissolves in water and turns to gel during digestion, whereas insoluble fiber binds with water and passes through your intestines almost intact. Insoluble fiber can help you feel fuller longer, add bulk to your stool and may help food pass through your intestines more rapidly. You can find sources of insoluble fiber in whole grains, vegetables and nuts.
Vegetables
Vegetables are a nutritious addition to any meal and provide good sources of both soluble and insoluble fiber. Vegetables offer various essential nutrients including potassium, folate, dietary fiber and vitamins A, C and E. A diet rich in vegetables provides many health benefits and can reduce the risk of many diseases. Vegetables with sources of insoluble fiber include Brussels sprouts, sweet corn, celery, cabbage, sweet potato, cauliflower, beets, carrots and turnips. For example, 1 cup of red cabbage contains 0.9 g of insoluble fiber, one cup of raw chopped celery contains 1.0 g, 1/2 cup of cooked turnips contains 3.1 g and 1/2 cup of cooked Brussels sprouts contains 1.8 g of insoluble fiber.
Nuts
Often called a super-food for their health benefits, nuts contain heart healthy fats and essential nutrients. These versatile snack foods come in many varieties and contain a wide array of nutrients in a small package. Some of the most nutritious nut varieties include almonds and walnuts. Nuts contain rich sources of dietary fiber, phytonutrients, plant sterols, antioxidants and vitamins. Nuts are also cholesterol-free and in their natural state, contain only trace amounts of sodium. The insoluble fiber found in nuts varies by type, amount and preparation. For example, six whole almonds contains 0.5 g of insoluble fiber, two whole walnuts contains 0.2 g and 10 large, roasted peanuts contain 0.4 g.
Whole Grains
Whole grains include such grains as wheat, rye, corn, oats, barley and quinoa. Grains are the seeds of plants and when left whole, they contain rich sources of nutrients from the bran, germ and endosperm of grains. Whole grains contain good sources of B vitamins and vitamin E, dietary fiber, iron, folate, selenium and magnesium. You can find rich sources of insoluble fiber in most grain products, including wheat bran, brown rice, rye, barley, wheat cereals and whole wheat breads. Wheat bran, for example, contains 11.3 g of insoluble fiber in a 1/2 cup. Other sources of insoluble fiber in whole grains include 3 cups of popped popcorn, contain 1.9 g of insoluble fiber and 1/2 cup of pearled, cooked barley contains 2.2 g of insoluble fiber.
