Insoluble Fibre Foods

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Insoluble fibre foods are essential for a healthy diet, as they help to keep food material moving along your digestive system. As it doesn’t break down in water, insoluble fibre will bulk up your stools, making them easier to pass.


Why you should ingest insoluble fibre foods

Insoluble fibre foods have lignin, cellulose and hemicellulose. There are many insoluble fibre foods, so they should be incorporated into your diet to achieve better health, especially in case you have some digestive problem, like irritable bowel syndrome.


Here are a few examples of insoluble fibre foods

bran - insoluble fibre foods
Bran is one of the richest insoluble fibre foods you can get. Wheat bran and oat bran have the most insoluble fibre, offering somewhere between 15 and 37g of insoluble fibre per 100g serving size.


Cocoa powder
cocoa powder - insoluble fibre foods
Pure cocoa powder also has plenty of insoluble fibre content, making it one more option to those who need to add more fibre to their diet. But don’t overeact, yet! A normal chocolate won’t do, as only natural cocoa powder can deliver the insoluble fibre you need, so keep that in mind when reaching for the chocolate chip cookies.


beans - insoluble fibre foods
Many types of beans are insoluble fibre foods. White, brown and soya beans are the best sources  for this kind of fibre. Kidney, red and navy beans are also good.


Rye bread
rye bread - insoluble fibre foods
Rye bread is also one of the best insoluble fibre foods. Everything from rye bread, rye bran to rye flour offer lots of it.


Green leafy vegetables
green leafy vegetables - insoluble fibre foods
Many vegetables are also insoluble fibre foods, especially the green leafy ones. These are just plain good for your health in general. Try vegetables like spinach, kale, chard and bok choy to bulk up your insoluble fibre intake.


popcorn - insoluble fibre foods
A very surprising source of insoluble fibre is popcorn. While it may not be healthy for everyday ingestion, popcorn can be a good way to create bulkier stools that pass more easily through your digestive system. And the easier stools pass through your body, the more toxins that are expelled.

9 Responses to Insoluble Fibre Foods

  1. sunil sharma says:

    Why is popcorn not healthy for everyday ingestion?

    • Dr Adhit says:

      Because it contians too much of glucose or sugar and it has lactose that`s why.

  2. Gladys Williams says:

    Thanks very much for this information. I suffer from chronic constipation, so i need to know how to combine my food to help with this.

    • Dr Adhit says:

      you must eat a lot of green leafy vegetables such as brocoli pinarch, etc….

  3. Flatulencia says:

    Popcorn “may” be unhealthy if loaded with salt and butter or some awful oil. Otherwise it is not.

  4. Dr Adhit says:

    Because Popcorn is made from maize and as maize is a complex fibres it is insoluble

  5. Priya says:




  6. Carly says:

    I think they assume most people eat popcorn laden with butter & salt, which wouldn’t be healthy, but plain popcorn, while bland, would be perfectly fine, I assume.

  7. miss says:

    I have constipation issues and was advised to AVOID insoluble fibre and eat as much soluble fibre as I can.

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