Why you need it and which foods have the most insoluble fiber.
Plus, there are two types of fiber: soluble and insoluble fiber.
Why is a High-Fiber Diet Important?
Ekapat Suwanmanee /EyeEm/Getty Images
What Is Insoluble Fiber?
So what exactly is fiber, anyway?
Insoluble fiber is found in foods such aswhole grainsand vegetables.
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Its bulk also has the benefit of filling your tummy after eating, leading to more feelings of satiety.
Quinoa
Quinoaa gluten-free cereal oftenbranded as a superfoodcontains more fiber than brown rice.
Leafy Greens
Leafy greens likeromaine lettuce, kale, and spinach are full of insoluble fiber.
BHG/Michelle Parkin
Fruits
Eatingfiber-rich fruitsis a great way to increase your daily fiber intake.
While insoluble fiber doesn’t dissolve in water, soluble fiber does.
Insoluble fiber moves through your digestive system as-is and soluble fiber breaks down.
Soluble fiber soaks up water and dissolves, creating a gel that moves slowly through your digestive tract.
“This key in of fiber helps tobulk up stool and prevent constipation,” Gorin adds.
These are a fewfoods that are rich in both.
How do they stack up to their regular counterparts?
Sprouted grainscontain both soluble and insoluble fiber.
“Beans, including white andblack beans, provide a combination of soluble and insoluble fiber.
Fiber is great for stimulating digestion, as well as feeding gut bacteria,” explains Gorin.
Prunes
Prunes, dried plums, andprune juiceare excellent sources of both soluble and insoluble fiber.
Plus, there are many otherbenefits to eating Brussels sprouts, so give them a try.
Try some of ourhigh-fiber recipes, includinghigh-fiber breakfast, lunch, andsnack ideas.
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