Fiber Series: Insoluble Fiber

Similar to soluble fiber, insoluble fiber is not digested by your body and not absorbed into the bloodstream.  Unlike soluble fiber, which forms a gel when mixed with liquid, insoluble fiber passes through your body virtually intact!  Insoluble fiber adds bulk to your diet and speeds up the he passage of food and waste through your gastrointestinal tract.  This supports regular bowel movements and prevents constipation.

What is great about insoluble (and soluble) fiber is that it increases the volume of your food without increasing calories, helping to reduce your appetite.   

Some other benefits:

• Reduces the risk of colon cancer and some other cancers
• Improves gastrointestinal health
• Improves glucose tolerance and insulin response
• Reduces hypertension

Sources of insoluble fiber: dark, leafy green vegetables, green beans, zucchini, broccoli, fruit and fruit skins, tomatoes, carrots, cucumbers, whole-wheat products, raisins, seeds and nuts. 

A diet rich in soluble and insoluble fiber is good for your heart, weight, and energy levels.  Increase fiber gradually into your diet to give your body time to adjust and avoid experiencing intestinal gas.  Make sure you are also drinking plenty of water! Men should consume approximately 35 grams of fiber a day, while women require approximately 25 grams per day.  

Check out our other posts within the Fiber Series at:

Fiber Series: Soluble Fiber

Fiber Series: Inulin

Fiber Series: Introduction