Insoluble Fiber Benefits and Sources Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Nutrition Basics Insoluble Fiber Benefits and Sources By Laura Dolson Laura Dolson Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks. Learn about our editorial process Updated on November 26, 2020 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Mia Syn, MS, RDN Medically reviewed by Mia Syn, MS, RDN Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. Learn about our Medical Review Board Print Vegetables, seeds, legumes, and grains are all excellent sources of insoluable fiber. Marilyna/Istockphoto Insoluble fiber is what we usually think of when we think “fiber” or “roughage”. Wheat bran, vegetables, nuts, beans, and seeds are examples of sources of insoluble fiber. It is tough and doesn’t easily break down in our digestive tract. Insoluble fiber tends to increase the “speed of transit” through our digestive systems, adds bulk to our stools, and increases the regularity of bowel movements. Pronunciation: in SOL yoo bel Insoluble fiber is basically the cell walls of plants and is made of cellulose. Most whole plant foods are sources of fiber, either insoluble or soluble fiber. At least 25-30 grams of fiber is recommended per day, and most of that will be insoluble fiber. Health Benefits Digestion: Insoluble fiber speeds up our digestion (as opposed to soluble fiber, which does the opposite), and adds bulk to our stool. This is what people think of as "regularity" — all fiber, but especially insoluble fiber, keeps things moving through our bowels and prevents constipation. Colon health: Certain insoluble fiber is fermentable by the bacteria in our colons, contributing to colon health. However, soluble fibers tend to be more highly fermentable by these bacteria. Low-Carb Sources Often when we think of fiber, we think of grains, but grains aren't as high in fiber as some other foods, and they have too much starch for most people following a low-carb diet. The following are important sources of insoluble fiber that don't have a lot of carbohydrates: Seeds, particularly flax and chia seeds, which are also good sources of soluble fiber. Greens have a lot of fiber compared to the very small amount of carbohydrate. In fact, greens are sometimes considered a "free food". Unsweetened coconut is a great source of insoluble fiber. Avocados are surprisingly high in fiber — 12 grams in a medium avocado. Berries are a good source of fiber and have less sugar than most other fruit. (They are also rich in other nutrients.) Other non-starchy vegetables are high in fiber, including asparagus, celery, cabbage, mushrooms, and eggplant. Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Andrews KW, and Pehrsson, PR. Individual Sugars, Soluble, and Insoluble Dietary Fiber Contents of 70 High Consumption Foods. Harvard University Health Services. Fiber Content of Foods in Common Portions. Adapted from Anderson JW. Plant Fiber in Foods. 2nd Edition. 1990 Li BW, USDA National Nutrient Database for Standard Reference, Release 20. By Laura Dolson Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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