7 Insoluble Fiber Foods to Eat to Prevent Constipation

Insoluble fiber speeds up the movement of stools through the digestive tract, helping to prevent constipation. To get more insoluble fiber, you have a choice of fruits, vegetables and grains, which also provide other important nutrients.

1. Kale

Insoluble fiber: 5.1 grams (g)
Serving size: 1 cup, cooked

Kale is one of the main sources of insoluble fiber, and 1 cup of cooked kale also contains more than the recommended daily amount of vitamin K. It is also rich in antioxidants and vitamin C.

Service ideas include:

• You can sauté kale with olive oil, garlic, and lemon to make a fiber-rich side dish.
• If you want to offset some people’s bitterness, try miso sauce over kale cooked over brown rice, served with a poached egg, panko breadcrumbs and a little pancetta or grilled bacon.

2. Lenses

Insoluble fiber: 3.8 g
Serving size: 1/2 cup

Lentils provide folate, iron and insoluble fiber. They’re versatile, economical, and have a hearty taste that can be a satisfying addition to vegetarian and vegan meals.

Uses include:

• Lentils make a great soup with browned turkey sausage and leafy greens like spinach.
• Use as a base for vegan chili or shepherd’s pie.
• Try a lentil salad with lemon garlic, arugula, toasted almonds and green olives, topped with feta or goat cheese and a light balsamic vinaigrette.

3. Almonds

Insoluble fiber: 3.5 g
Serving size: 1 ounce (about 23 nuts)

Almonds are a delicious way to introduce insoluble fiber into your diet and help prevent constipation. Almonds are also a good source of protein, vitamin E and the mineral manganese.

Uses include:

• Serve the toasted almonds with figs, prosciutto and crumbled goat cheese.
• Sprinkle them over sautéed green beans, cauliflower or broccoli.
• Bake Oatmeal Raisin Energy Balls with chopped almonds and top with a few extra sliced ​​toasted almonds.

4. Pears

Insoluble fiber: 3.2 g
Serving size: 1 medium

Pears are rich in insoluble fiber, and their peels also contain pectin, a soluble fiber associated with good digestive health. Pears are low in calories and a good source of nutrients, including copper and potassium.

Ways to serve them include:

• A ripe, sweet pear is a treat in itself, but it makes a great dessert option, served poached and accompanied by a dollop of Greek yogurt and honey or crème fraîche.
• Pear tartlets and chips make great holiday dinners or desserts.
• Try a lunch of pear slices in a salad with lean roast pork or chicken strips, chopped cranberries, walnuts and feta cheese with a balsamic vinaigrette.

5. Quinoa

Insoluble fiber: 2.5 g
Serving size: 1/2 cup

Quinoa is a source of insoluble fiber from quick-cooking grains. It also contains protein, zinc, folate and antioxidants.

Ways to serve it include:

• It’s gluten-free, so it’s a good substitute for pasta dishes.
• Quinoa makes a great base for a grain bowl, and you can add nuts, dried figs, and leafy greens to increase the fiber content even more.
• Top it with tahini, made from fiber-rich sesame seeds, for a rich, savory taste, and add a lean protein if you like.

6. Raspberries

Insoluble fiber: 2.3 g
Serving size: 1/2 cup

Raspberries are a low-carb, low-calorie way to introduce insoluble fiber into your diet if you’re feeling constipated. They’re full of vitamin C and contain antioxidants that help fight cell damage.

Ways to enjoy raspberries include:

• You can mix them with strawberries, another fiber-rich fruit, and top them with a tablespoon of fiber-rich chopped nuts like walnuts and a few tablespoons of yogurt.
• Try raspberries on whole grain pancakes for breakfast with a little powdered sugar or honey.

7. Whole grain pasta

Insoluble fiber: 2.2 g
Serving size: 1 cup

Whole-grain pasta generally contains more dietary fiber, including insoluble fiber, than pasta made from refined flour. It is also richer in other nutrients, which are removed during the processing of refined flour.

Whole-grain pasta tends to have a nutty, hearty flavor that lends itself to stews and pasta salads:

• Try whole wheat penne with turkey meatballs, mozzarella and basil.
• Enjoy a rotini salad with broccoli, shrimp and avocado, accompanied by parmesan shavings and Italian vinaigrette.