10 Meals Are Excessive in Insoluble Fiber

Should you’re trying so as to add extra fiber to your weight loss plan, insoluble fiber is a superb place to begin. Insoluble fiber is present in plant-based meals and helps add bulk to stool, selling regularity and serving to to forestall constipation.

Soluble fiber, alternatively, dissolves in water and types a gel-like substance that may assist decelerate digestion and maintain you feeling full after consuming. Each sorts of fiber are necessary for sustaining good intestine well being.

10 Meals Are Excessive in Insoluble Fiber

1. Entire Wheat Flour

Entire wheat flour is an effective supply of insoluble fiber, with three grams per half cup serving. It’s additionally a superb supply of nutritional vitamins and minerals, together with iron, magnesium, and selenium. Entire wheat flour can be utilized in quite a lot of recipes, from breads and muffins to pancakes and cookies.

2. Barley

Barley is a complete grain that’s excessive in insoluble fiber, with 4 grams per half cup serving. It’s additionally a superb supply of nutritional vitamins and minerals, together with magnesium, phosphorus, and selenium. Barley might be cooked and eaten by itself or used as an ingredient in soups, stews, or salads.

3. Brown Rice

Brown rice is one other complete grain that’s a superb supply of insoluble fiber, with three grams per half cup serving. It’s additionally a superb supply of nutritional vitamins and minerals, together with manganese, phosphorus, and selenium. Brown rice can be utilized rather than white rice in most recipes.

4. Buckwheat

Buckwheat is a plant-based meals that’s a superb supply of insoluble fiber, with 4 grams per half cup serving. It’s additionally a superb supply of nutritional vitamins and minerals, together with magnesium, phosphorus, and copper. Buckwheat can be utilized rather than rice or pasta in most recipes.

5. Beans

Beans are a superb supply of each soluble and insoluble fiber, with 4 grams of every per half cup serving. They’re additionally a superb supply of protein, nutritional vitamins, and minerals, together with iron, magnesium, and potassium. Beans can be utilized in quite a lot of recipes, from soups and stews to salads and sides.

6. Potatoes

Potatoes are a superb supply of insoluble fiber, with three grams per half cup serving. They’re additionally a superb supply of nutritional vitamins and minerals, together with potassium, magnesium, and phosphorus. Potatoes might be cooked and eaten on their very own or used as an ingredient in quite a lot of recipes.

7. Candy Potatoes

Candy potatoes are a superb supply of insoluble fiber, with three grams per half cup serving. They’re additionally a superb supply of nutritional vitamins and minerals, together with beta carotene, potassium, and magnesium. Candy potatoes might be cooked and eaten on their very own or used as an ingredient in quite a lot of recipes.

8. Nuts

Nuts are a superb supply of insoluble fiber, with 4 grams per half cup serving. They’re additionally a superb supply of protein, nutritional vitamins, and minerals, together with magnesium, phosphorus, and selenium. Nuts might be eaten on their very own or used as an ingredient in quite a lot of recipes.

9. Sunflower Seeds

Sunflower seeds are a superb supply of insoluble fiber, with three grams per half cup serving. They’re additionally a superb supply of protein, nutritional vitamins, and minerals, together with magnesium, phosphorus, and selenium. Sunflower seeds might be eaten on their very own or used as an ingredient in quite a lot of recipes.

10. Popcorn

Popcorn is an effective supply of insoluble fiber, with 4 grams per half cup serving. It’s additionally a superb supply of nutritional vitamins and minerals, together with magnesium, phosphorus, and selenium. Popcorn might be eaten by itself or used as an ingredient in quite a lot of recipes.

These are only a few of the numerous meals which can be wealthy in insoluble fiber. Together with extra insoluble fiber-rich meals in your weight loss plan is a straightforward option to promote regularity and maintain your intestine wholesome.