Insoluble fiber can be found in foods such as whole wheat/whole grains, some fruits, vegetables, and beans. Unlike soluble fiber, which helps to bulk up stool, insoluble fiber passes through the gut. This in turn helps prevent waste build-up in the gastrointestinal tract, leading to improved digestion. It's for this reason that people who specifically struggle with chronic constipation are often encouraged to consume more insoluble fiber food sources. Since insoluble fiber helps our body process waste better, studies have shown that incorporating insoluble fiber-rich foods in your diet can also help with reducing your risk for conditions such as diverticulitis and hemorrhoids.
The Dietary Guidelines for Americans recommend approximately 25 grams of fiber per day for women and at least 30 grams of fiber per day for men. Check out these ideas to help you get started with incorporating more insoluble fiber into your diet.
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Consume fruits and vegetables with the skin on as the skin contains more insoluble fiber.
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Keep to cooked fruits and vegetables with the skin. Cooked produce may be easier to digest at first.
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Find opportunities to add small amounts of insoluble fiber sources, such as:
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Make peanut butter toast with whole grain bread topped with slices of a banana
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Add a handful of raspberries or strawberries to your morning cereal
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Swap white pasta for whole wheat pasta
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Sprinkle ground flaxseed or wheat bran in with your yogurt, cottage cheese, or soup
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