40 Foods That Are Rich in Insoluble Fiber

Fiber is an integral part of healthy digestion, particularly insoluble fiber. While soluble fiber dissolves in water, helping slow and relax the digestion process, insoluble fiber passes straight through the digestive tract, pushing things along. It helps combats constipation by getting the digestive system moving. Insoluble fiber is responsible for lowering the risk for such digestive complications as hemorrhoids or inflammation. The recommended daily intake of fiber for a healthy adult is about 25-30 grams, three-quarters of which should be the insoluble kind.

The Best Sources of Insoluble Fiber

1. Artichoke
2. Dried figs
3. Psyllium seed husks
4. Lentils
5. Kidney beans
6. Blueberries
7. Strawberries
8. Almonds
9. Walnuts
10. Split peas
11. Sunflower seeds
12. Applesauce
13. Turnip
14. Sweet potato
15. Brussels sprouts
16. Wheat bran
17. Whole grains
18. Popcorn
19. Prunes
20. Spinach
21. Bell peppers
22. Cabbage
23. Lettuce
24. Kale
25. Collards
26. Scallions
27. Peas
28. Green beans
29. Black, white and red beans
30. Flaxseeds
31. Kernel corn
32. Eggplants
33. Potatoes (with skin)
34. Sesame seeds
35. Quinoa
36. Celery
37. Onions
38. Apples
39. Oat bran
40. Oatmeal

Not Everyone Should Overdo Insoluble Fiber

Increasing insoluble fiber is a great idea for those who are constipated or have trouble with regular bowel movements. While it can be pretty hard to ‘overdo’ fiber, people with certain stomach conditions like irritable bowel syndrome (IBS) should be careful not to consume too much of it as it may further aggravate their digestive symptoms. Talk to your doctor about your diet if you have IBS or another stomach problem before making changes to your diet.

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