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
- Artichoke
- Dried figs
- Psyllium seed husks
- Lentils
- Kidney beans
- Blueberries
- Strawberries
- Almonds
- Walnuts
- Split peas
- Sunflower seeds
- Applesauce
- Turnip
- Sweet potato
- Brussels sprouts
- Wheat bran
- Whole grains
- Popcorn
- Prunes
- Spinach
- Bell peppers
- Cabbage
- Lettuce
- Kale
- Collards
- Scallions
- Peas
- Green beans
- Black, white and red beans
- Flaxseeds
- Kernel corn
- Eggplants
- Potatoes (with skin)
- Sesame seeds
- Quinoa
- Celery
- Onions
- Apples
- Oat bran
- 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.
Thanks for visiting DocChat! Keep an eye out for other helpful food lists!
