Oatmeal and beans
Pinterest14. Healthy soluble fiber and insoluble fiber foods are essential to your health and well being. And you can get your optimum fiber amounts of soluble fiber and insoluble fiber foods high in fiber with this great high fiber foods list. Healthy Soluble Fiber and Insoluble Fiber Foods. Soluble fiber dissolves easily in water, forming a gel-like substance that slows digestion, softens stools and improves elimination. Insoluble fiber doesn’t dissolve in water, but passes directly through the digestive system pretty much intact. Other Foods. Popcorn is an excellent source of insoluble fiber, but you should avoid piling butter on this popped snack. Adding high-fat butter packs excessive calories on popcorn, which is naturally low in calories. Dried fruits, including dates and prunes, are well-known for their role in relieving constipation. Salads include an array of veggies that contain insoluble fiber. Cabbage, lettuce, onions and bell peppers are loaded with this type of fiber. The outer husk of corn kernels is a rich source of insoluble fiber, as well as the skin of cucumbers, grapes and peas. Insoluble fibers prevent constipation and form the basis of soft, bulky stool. Whole grain foods, dark leafy vegetables, fruit, nuts and seeds all contain insoluble fiber. Soluble fiber, on the other hand, creates a gel-like texture in your gut when mixed with liquid in your digestive tract. This gel helps slow down your digestion. Because most Americans don’t eat enough fiber, there is a robust market for fiber-rich foods (such as fiber or bran cereals) as well as fiber-rich supplements. The following soluble and insoluble fiber food list tells you exactly how much is contained in a diverse array of foods. Lentils, kidney beans and garbanzo beans all contain at least 3 grams of insoluble fiber per 1/2 cup. Lima beans are even more impressive with 4 grams of insoluble fiber per 1/2 cup. Starchy vegetables, such as corn, potatoes, sweet potatoes, squash and green peas, also have high levels of insoluble fiber. Add carrots, Brussels sprouts, broccoli, kale and spinach to your diet to boost your insoluble fiber intake. Insoluble fiber keeps your digestive tract in good working order and helps you keep your weight under control. Whole wheat and wheat bran are common sources of insoluble fiber, but you can also get it from other sources if you are cutting wheat out of your diet or limiting your wheat intake. Alternative Grains. Most whole grains contain insoluble fiber, which is found in the bran portion of the grain. Rye, barley and brown rice all contain high levels of insoluble fiber and are generally easy to find at grocery stores or health food stores. Avoid rye and barley if you are removing gluten from your diet. Insoluble fiber keeps your digestive tract in good working order and helps you keep your weight under control. Whole wheat and wheat bran are common sources of insoluble fiber, but you can also get it from other sources if you are cutting wheat out of your diet or limiting your wheat intake. Whole grains top the list of insoluble fiber-rich foods. Wheat bran makes a quick way to get a lot of insoluble fiber, and all you need to do is to add it to a smoothie or stir it in with your morning oatmeal. One-half cup has more than 11 grams of insoluble fiber. Wheat germ isn’t too far behind, with about 8.5 grams for the same amount. Grains. Whole-wheat flour, whole grains and wheat bran are chock-full of insoluble fiber. Read the nutrition facts label on your favorite type of bread or cereal. Ingredients on food labels are listed by weight. The term whole grain or whole wheat should be listed in the first few ingredients. Salads include an array of veggies that contain insoluble fiber. Cabbage, lettuce, onions and bell peppers are loaded with this type of fiber. The outer husk of corn kernels is a rich source of insoluble fiber, as well as the skin of cucumbers, grapes and peas. Fiber comes in two forms: soluble and insoluble. Many high-fiber foods contain both types of fiber, but most foods have higher amounts of one or the other. If you want to increase your insoluble fiber intake, choose foods that are high in this nutrient. Salads include an array of veggies that contain insoluble fiber. Cabbage, lettuce, onions and bell peppers are loaded with this type of fiber. The outer husk of corn kernels is a rich source of insoluble fiber, as well as the skin of cucumbers, grapes and peas. Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber. However, the amount of each type varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods. 1 Soluble fiber. 2  This type of fiber dissolves in water to form a gel-like material. 3  It can help lower blood cholesterol and glucose levels. 4  Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
http://commonsensehealth.com/soluble-fiber-insoluble-fiber-foods-list/ http://healthyeating.sfgate.com/sources-insoluble-fiber-1413.html https://www.prebiotin.com/resources/fiber-content-of-foods/ http://healthyeating.sfgate.com/add-insoluble-fiber-wheat-2358.html http://healthyeating.sfgate.com/add-insoluble-fiber-wheat-2358.html http://www.livestrong.com/article/114903-highest-insoluble-fiber-content-foods/ http://healthyeating.sfgate.com/sources-insoluble-fiber-1413.html http://healthyeating.sfgate.com/sources-insoluble-fiber-1413.html http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
insoluble fiber foods