More Green Veggies Please - The Benefits of Insoluble Fiber

What is insoluble fiber?

Plant material that is not able to be broken down and digested for energy. It is a carbohydrate, but does not contain calories. Insoluble fiber is not dissolvable in water. It tends to speed up movement through the intestines. It also provides bulk to our stools and helps promote healthy bowel movements.

Why consume insoluble fiber?

Well, first, because it helps promote optimal gut health. It provides food for the good bacteria in our gut. The more variety we provide, by mixing up the fruits and vegetables we consume, the more good bacteria we reach and feed. Insoluble fiber also creates healthy stools and helps address constipation. It also helps bind and excrete excess toxins and hormones. Furthermore, is helps keep us full and satisfied by helping govern our hunger hormone called ghrelin (1).

Won’t insoluble fiber irritate my GI tract?

Nope, in fact, this type of fiber is actually great for the health of the GI tract.

What can insoluble fiber help promote?

  • Healthy triglyceride levels (1)

  • Blood sugar balance

  • Satiety

  • Healthy hormone balance

  • Elimination of toxins (1)

  • Lower inflammation levels (1)

  • Reduced risk of cancers (1)

Where can you find good sources of soluble fiber?

Fruits and vegetables are generally a mix of both soluble and insoluble fibers. Think non-starchy vegetables as one of the most abundant sources of insoluble fiber. Leafy greens, cruciferous vegetables, and other green veggies are great sources. Spring lettuces, celery, broccoli, cauliflower, and bell peppers are all great options.

Photo: Mutzii/Unsplash

References

(1) Ballentyne, S., PhD (2017). Paleo Principles. Canada: Victory Belt

Laura Snyder