Insoluble Fibers and Food Sources
Fiber is an important part of our diet that comes from plants. Insoluble fiber is a type of fiber that doesn't dissolve in water. Instead, it passes through our digestive system mostly intact, acting like a broom. This can have many benefits for our health.
Gut Health: Insoluble fiber adds bulk to your stool and helps food move through your digestive tract. This can prevent constipation and promote regular bowel movements.
Weight Management: Foods high in insoluble fiber are often lower in calories and can help you feel full for longer. This can be helpful if you're trying to manage your weight.
Heart Health: Insoluble fiber may help lower your risk of heart disease by reducing levels of harmful cholesterol in your blood.
Diabetes Control: Including insoluble fiber in your diet may help control blood sugar levels, making it beneficial for people with diabetes.
Colon Health: Some studies suggest that a diet rich in insoluble fiber might lower the risk of colorectal cancer, although more research is needed in this area.
Most plants contain both soluble and insoluble fiber. The examples below are sources rich in insoluble fiber.
Brown Rice: 1/2 cup of cooked brown rice provides 4% of the Total Fiber RDA for men and 6% for women.
Carrots: 1 medium carrot provides 4.5% of the Total Fiber RDA for men and 6.8% for women.
Apple: 1 medium apple with skin provides 11.6% of the Total Fiber RDA for men and 17.6% for women.
Almonds: 1 ounce or 23 almonds provide 4.2% of the Total Fiber RDA for men and 6.4% for women.
Kidney Beans: 1/2 cup cooked kidney beans provide 10.3% of the Total Fiber RDA for men and 15.6% for women.
Recommended Dietary Allowance
Boys and Girls (9-13 years): About 26 grams of fiber per day.
Boys (14-18 years): Around 38 grams of fiber per day.
Girls (14-18 years): About 26 grams of fiber per day.
Men (19-50 years): Around 38 grams of fiber per day.
Women (19-50 years): About 25 grams of fiber per day.
Remember that it's important to gradually increase your fiber intake and drink plenty of water to avoid digestive discomfort.