Sources of Insoluble Fiber

Trying to boost your fiber intake? There are two main forms of fiber, soluble fiber and insoluble fiber. Soluble fiber is the kind that forms a gel that coats your GI tract lining. Insoluble fiber offers different benefits. It helps hydrate and bulk up your stool, to speed up digestion and make it easier to pass a bowel movement. Insoluble fiber is sometimes called “roughage.”

How can you consume more insoluble fiber? 

Since fiber only comes from plants, you’ll need to consume more whole, unprocessed foods, including legumes, fruits, vegetables and whole grains. 

Insoluble fiber is generally found in: 

  • peels, skins and seeds of fruit and vegetables 
  • whole-wheat flour (and any foods made with whole-grain flour)
  • brown rice
  • leafy green vegetables like spinach, collards and kale
  • psyllium husk
  • the outer layer of whole grains, including wheat germ and oat bran

Learn how we’ve made it easy and tasty to get 5 grams of fiber in delicious gummies!