Bulk-forming insoluble fiber does not get digested or utilized by the body in the same ways vitamins, minerals, proteins, carbohydrates, and other dietary components do. Still, it is an important part of any healthy eating plan. In fact, incorporating bulk-forming insoluble fiber into your diet can make a big difference in how you feel and can help your digestive tract stay in top form.
Insoluble fiber is one of the two main types of dietary fiber. It is often called bulk-forming fiber because it does not dissolve in water, but instead bulks up the material in the digestive tract, making it looser and softer. The other type of fiber is soluble fiber, which dissolves in water to form a gel-like consistency in the digestive tract and help reduce cholesterol levels in the body. Most foods that contain fiber have some of each type. Nutrition labels often list only the total fiber content, not the specific proportion of soluble or insoluble fiber.
The Benefits of Bulk
Eating plenty of bulk-forming insoluble fiber can help keep your bowel movements regular. Insoluble fiber speeds the passage of stool and eases constipation, which may reduce the risk of hemorrhoids and colon cancer. Individuals with chronically loose stool may also benefit from bulk-forming insoluble fiber because this type of fiber helps the stool absorb water and solidify. A diet high in bulk-forming insoluble fiber may also be beneficial to people with irritable bowel syndrome. Insoluble fiber can potentially aid in weight loss because it makes you feel fuller after eating and increases the time it takes you to eat a meal.
Many whole grains, including whole wheat, wheat bran, barley and rye, contain high levels of bulk-forming insoluble fiber. Vegetables, especially corn, kale, broccoli and carrots, are other good sources of insoluble fiber. You can also get fiber from nuts and seeds, including walnuts, almonds, peanuts and sunflower seeds. Many fruits tend to contain a balance of both soluble and insoluble fiber, with fiber particularly concentrated in the peel and pulp. Berries, including strawberries, blueberries and raspberries, contain high amounts of insoluble fiber.
The U.S. Centers for Disease Control and Prevention recommends consuming 14 grams of dietary fiber, including both soluble and insoluble fiber, for every 1,000 calories you consume. So a person eating a 2,000-calorie diet needs about 28 grams of fiber. When adding fiber to your diet, do so slowly to avoid intestinal cramps, bloating and constipation. You should also increase your fluid intake when increasing fiber consumption, aiming for at least 64 ounces of water per day. You can also supplement your fluid intake with other healthy beverages, such as low-fat milk or green or herbal tea, although water should make up the majority of your daily liquid consumption.
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