What Foods Have Large Amounts of Insoluble Fiber?


Quick Answer

Foods that have large amounts of insoluble fiber include whole grains, whole wheat, nuts, seeds, brown rice and wheat bran. Other sources of insoluble fiber are zucchini, broccoli, onions, carrots, leafy green vegetables, grapes, raisins and potato skins.

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What Foods Have Large Amounts of Insoluble Fiber?
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Full Answer

Insoluble fiber is a plant material that the body does not break down well. It does not dissolve in water and does not ferment, unlike soluble fiber. Rather, it passes through the gastrointestinal tract without being digested with the rest of the food. Types of insoluble fiber include cellulose, hemicellulose and lignan. This type of fiber acts like a sponge in the gut, adds bulk to the stool and helps it pass more quickly and easily through the large intestine, which helps to relieve constipation.

At least one type of insoluble fiber regulates glucose, or blood sugar, and makes the body more sensitive to the action of insulin in both healthy people and people who suffer from type 2 diabetes. This leads medical researchers to believe that ingesting insoluble fiber may reduce the risk of contracting type 2 diabetes. Some researchers also believe that insoluble fiber plays a large part in the prevention of colorectal cancer and helps to ease the symptoms of other digestive disorders.

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