Soluble fiber foods

Soluble fiber gives stool bulk. Foods that are good sources of soluble fiber include apples, bananas, barley, oats, and beans. Insoluble fiber helps speed up the transit of food in the digestive tract and helps prevent constipation.

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).8 Tem 2019

Good sources of insoluble fiber include beans, whole wheat or bran products, green beans, potatoes, cauliflowers, and nuts . While many fiber supplements exist, most do not contain the additional vitamins and minerals, including vitamin B and iron, found in fiber-rich foods.

Specific examples of insoluble fiber include corn, kidney beans, turnips, peas, okra and pinto beans . Insoluble fibers pass through our digestive system and look almost the same as when they were consumed.