Insoluble fiber makes up an important part of a healthy diet. While many foods may be good sources of dietary fiber, they may not necessarily contain sufficient amounts of insoluble fiber. If you are looking to increase your intake of insoluble fiber, there are a few particular types of foods you should look for.
Soluble Versus Insoluble
There are two basic types of fiber: soluble and insoluble. Soluble fiber is the type that dissolves in water, slowing the digestive process. Insoluble fiber makes food pass through your digestive system faster and adds bulk to your stool. Both types are included under the heading "dietary fiber" on a food's nutrition label, and both types help you feel more full after eating. While the American Heart Association recommends 25 g total of dietary fiber every day from either source, those who are prone to constipation may prefer to include more insoluble fiber in their diets in order to ease their symptoms naturally.
Whole Grains
Whole grains are not as easy to find as you may think. Many companies are jumping on the whole-grain bandwagon. To make products seem like they contain whole grain, they may add coloring to their products, use words like "enriched," or label their foods as containing grain --- without the word "whole." Whole grains include products made from whole-wheat flour, as well as brown rice and wild rice. When the word "whole" precedes oats, barley or corn, they are included under the whole-grain umbrella as well, making them a good source of insoluble fiber. Don't be fooled by muffins and other baked goods labeled as "bran:" The American Heart Association reports that products with oat bran or wheat bran may not only be low on bran but high in other undesirables such as fat and sodium.
Breads and Cereals
Some breads and cereals are either made from whole-grain flour, or contain whole grains in their ingredient list. When choosing a whole-grain cereal or bread, the American Heart Association recommends you choose those that contain 51 percent or more whole grains by weight and are low in both saturated fat and cholesterol. Fortunately, they have made it easy for you: Any foods labeled with a heart and a check-mark meet these guidelines. Bran cereals, breads made with whole-wheat flour and oatmeal are all rich sources of insoluble fiber. Nuts are another good source of insoluble fiber, making cereals and breads with added nuts particularly appealing.
Certain Vegetables
Many vegetables contain high amounts of insoluble fiber as well; however, this does not include all vegetables. Root vegetables and those in the cabbage family are all good choices. These include carrots, beets, turnips and Brussels sprouts. While not a vegetable, the American Heart Association also lists apples as a source; however, apple skins in particular contain insoluble fiber. The rest of the apple contains mostly soluble fiber. Eating a variety of fruits with their skins, or including many types of vegetables in your diet can help you increase your intake of insoluble fiber.
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