Fiber is a fundamental nutrient in the diet to have a correct intestinal transit. Insoluble fiber does not dissolve in water, does not form gels (it is not viscous) and is more difficult to digest. As such, this type of fiber, including cellulose, contributes to the formation of structures such as the outer layers of whole grains (bran), celery sticks, seed hulls, and the skin of corn kernels.
Even after hours of cooking, insoluble fiber retains its rough shape and texture, effectively aiding the digestive system by adding bulk to stool and making it easier to pass. The main components of insoluble fiber and resistant starch are cellulose, hemicellulose, and lignin.
Types of food
Insoluble fiber can be obtained from various sources, such as fruits, nuts, seeds, vegetables, wheat bran, or whole foods. Below we show the foods rich in insoluble fiber, depending on the type of food they are.
Vegetables
- cooked artichoke
- Cooked Brussels Sprouts
- raw carrots
- cooked kale
- baked beans
- potato with skin
- soy (edamame)
- peeled sweet potato
Fruits
- red apple with skin
- apricots with skin
- blueberries
- Dried figs
- Kiwi
- Mango
- Pear
- raspberries
- Strawberries
whole grains
- cooked barley
- Integral rice
- Oat bran
- dry oatmeal
- cooked oatmeal
- Quinoa (seeds) dry
- cooked quinoa
- wheat bran
- Wheat pasta
Nuts and seeds
- almonds
- black beans
- flax seeds
- Garbanzo beans
- Beans
- Lentils
- psyllium seed husks
- Sesame seeds
- Green peas
- sunflower seeds
- Walnuts
Benefits
While soluble fiber dissolves in water, insoluble fiber does not and is not completely broken down by bacteria in the colon. Instead, it retains water, promoting a larger, bulkier, and more regular bowel movement. This, in turn, can be beneficial in preventing intestinal disorders such as diverticulosis and hemorrhoids, as it can support the good bacteria in your gut.
Insoluble fiber has numerous benefits for intestinal health, including reducing the risk of constipation and preventing infections in the intestine. It also removes cancer-causing toxins and carcinogens and helps prevent colon cancer by maintaining a healthy pH in the intestines.
Many claim that it aids in weight loss and, to some extent, prevents heart disease and inflammation. Insoluble fiber is sometimes called a bulking agent because it aids in digestion and provides health benefits such as lowering serum cholesterol levels.
This type of fiber does not include calories and generally has little nutritional value because it cannot be digested right away. It adds bulk as the semi-digested food passes through the body as an indigestible substance. As a result, insoluble fiber is extremely beneficial to the human body. The consumption of insoluble fiber in reasonable amounts presents very few risks as an essential component of the diet.
Contraindications
If you’re prone to loose stools or diarrhea, it’s not a good idea to increase your intake of insoluble fiber. This could make the problem worse. We will better choose foods that are mainly made up of soluble fiber, such as oatmeal and bananas.
People with irritable bowel syndrome need to be careful about the types of fiber they eat. Irritable bowel syndrome, a common gastrointestinal condition, affects 10 to 20 percent of adults worldwide.
We won’t avoid fiber entirely, as it offers valuable benefits such as lowering blood cholesterol levels, improving glycemic control, and helping to manage your body weight. However, keep in mind that insoluble fiber can contribute to symptoms such as bloating, bloating, and flatulence.
Insoluble fiber supplements
Currently there is no recommended daily intake of strictly insoluble fiber, but of total fiber. The recommended intake of total fiber (soluble and insoluble combined) for adults age 50 and younger is 38 grams per day for men and 25 grams per day for women .
Adults over 50 can get indigestion if they consume too much fiber, so around 30 grams for men and 20 to 25 grams for women per day is recommended, although eating more is not bad if it doesn’t cause any problems.
Food labels usually list the total grams of fiber per serving, not just the grams of insoluble fiber. This can make it hard to know exactly how much of each type of fiber you’re getting; however, the real goal should be to eat a variety of high-fiber foods, rather than focus too much on numbers.
Although getting fiber from whole foods is ideal, fiber supplements are an option for people who can benefit from getting even more insoluble fiber, such as to help prevent constipation. In supplement form, the fiber is extracted from natural sources, such as psyllium husk, to form a concentrated dose. Each fiber product has a different concentration, so always follow the instructions carefully, starting with a lower dose and increasing if necessary, while drinking plenty of water.
If we have diarrhea, we must bear in mind that it is better that we take a soluble fiber supplement than one that contains insoluble fiber.
