Insoluble Fiber Foods For Better Digestion

Fiber is found in plant foods that are not metabolized in the stomach or intestines, instead it passed through the gastrointestinal tract making up part of stools. It is said that the average adult needs about 14 grams of fiber per day. The average person only consumes about half of that. The importance of having a diet rich in fiber is to prevent constipation, clean out the GI tract and protect against diseases like colon cancer.

What Is Insoluble Fiber?

There is insoluble fiber, the kind that does not dissolve in water and is undigested. It helps speed things up from the stomach and intestines. It also adds bulk to the stool helping to relieve constipation.

Soluble fiber, dissolves in water, forming a gel substance in the colon. This slows the digestion and nutrient absorption from the stomach and intestine.

The benefits of Insoluble Fiber

Insoluble fiber provides bulk to the stool helping to reduce constipation. With it not dissolving in water insoluble fiber helps to get things moving through the colon, increasing the bulk in the stool. It also slows down the absorption of carbohydrates and sugar, this is good for keeping blood sugar levels stable. Insoluble fiber helps keep you full longer, which can be good for controlling your weight. It helps speed things up in the digestive system keeping you more regular. It can also prevent gastrointestinal blockages that come with constipation. Studies have show there to be a connection between a high fiber diet and the reduced risk of colorectal cancer. It’s believed that an increase in fiber may have cancer fighting effects.

The Difference Between Insoluble Fiber and Soluble Fiber

Soluble fiber creates a gel in the digestive system to help bind to fatty acids that’s good for heart health and cholesterol. It slows the emptying of the stomach, improving the absorption of nutrients helping to control hunger. Soluble fiber helps regulate blood sugar levels, which helps prevent blood sugar spikes.

Insoluble fiber is better for preventing constipation. It doesn’t ferment in the gut, remaining intact while going through the digestive system, which is why it produces less gas.

Here are some of the best insoluble fiber foods for better digestion:

Unpeeled Apples

Cauliflower

Green Peas

Dark, Leafy Greens

Berries

Nuts

Beans, Lentils, and Legumes

Potatoes and Sweet Potatoes