What Ingredients Are Sources Of Insoluble Fiber?

Insoluble fiber increases the transit time of food throughout the digestive tract and adds bulk to stool, helping the body maintain gastrointestinal regularity. It may also protect against the development of type 2 diabetes and cardiovascular disease. According to the Institute of Medicine, men and women aged 50 years and younger should get 38 g and 25 g, respectively, of dietary fiber each day.

Whole Grains

Wheat is the most well-known grain supplying the diet with insoluble fiber. Examples include whole wheat bread, cereals and pasta, wheat bran and wheat germ. Other grains such as rice, rye and barley also contain insoluble fiber.

Legumes

Beans, lentils and peas contain high levels of insoluble fiber. Whether you choose kidney beans, chick peas, pinto beans, or black-eyed peas, legumes are a hearty addition to any diet, whether you are a meat-lover or a strict herbivore.

Vegetables

Certain cruciferous vegetables are good sources of insoluble fiber, chiefly cabbage, cauliflower, kale and Brussels sprouts. Okra, turnips, carrots and beets also contain insoluble fiber. The wide range of vegetables that contain this type of fiber keeps your diet varied and exciting.

Fruits

Some fruits such as pears, apples and apricots contain some insoluble fiber that is found primarily in the skin. Peeling these fruits will greatly reduce their fiber content and the related health benefits. Strawberries, raspberries and blueberries, as well as dried figs are tasty sources of insoluble fiber.