Insoluble fiber keeps your digestive tract in good working order and helps you keep your weight under control. Whole wheat and wheat bran are common sources of insoluble fiber, but you can also get it from other sources if you are cutting wheat out of your diet or limiting your wheat intake. Most fiber sources contain a combination of insoluble and soluble fiber, so consuming a wide variety of high-fiber foods is the best way to ensure a healthy level of both types.
Most whole grains contain insoluble fiber, which is found in the bran portion of the grain. Rye, barley and brown rice all contain high levels of insoluble fiber and are generally easy to find at grocery stores or health food stores. Avoid rye and barley if you are removing gluten from your diet. More unusual grains, such as amaranth, millet, kamut and quinoa, also contain high levels of fiber and can be used as nutritious alternatives to wheat. Oats contain plenty of insoluble fiber as well.
Vegetables and Legumes
Increase your intake of vegetables and legumes. Lentils, kidney beans and garbanzo beans all contain at least 3 grams of insoluble fiber per 1/2 cup. Lima beans are even more impressive with 4 grams of insoluble fiber per 1/2 cup. Starchy vegetables, such as corn, potatoes, sweet potatoes, squash and green peas, also have high levels of insoluble fiber. Add carrots, Brussels sprouts, broccoli, kale and spinach to your diet to boost your insoluble fiber intake.
Berries are the best fruits for increasing your insoluble fiber intake. A cup of blueberries contains about 2 grams of insoluble fiber, while strawberries have 3 grams per cup. The peels of fruits such as pears, plums, apricots and apples also contain insoluble fiber.
Flaxseed is a popular high-fiber food that you can add to other dishes to increase the total insoluble fiber content. Increase your consumption of sunflower seeds, almonds, walnuts, filberts and peanuts to boost your insoluble fiber intake.
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