Dietary fiber definition

To get the biggest insoluble fiber bang for your buck, opt for roasted soybeans (almost 17 grams per cup) or cooked pinto beans (almost 11 grams per cup).

Good sources of insoluble fiber include:

The health benefits include: Weight loss : Like soluble fiber, insoluble fiber can play a key role in controlling weight by staving off hunger pangs. Digestive health: Eating lots of insoluble fiber also helps keeps you regular, and if you do get constipated, adding more of it to your diet can get things moving.

It is transformed into a gel-like substance, which is digested by bacteria in the large intestine, releasing gases and a few calories . Insoluble fiber does not dissolve in water or gastrointestinal fluids and remains more or less unchanged as it moves through the digestive tract.