Components -> Carbohydrate Components -> Fibre
Water-insoluble fiber refers to the type of dietary fiber that does not dissolve in water. It adds bulk to the stool and helps regulate bowel movements.
Water-insoluble fiber adds bulk to the stool, promoting regular bowel movements and preventing constipation. It also helps to support a healthy digestive system and may aid in weight management by promoting a feeling of fullness.
Dietary recommendations provide a recommended amount for total fiber intake, which includes both soluble and insoluble fiber. You should aim for 25-35 grams per day. It's important to consume a variety of fiber-rich foods to meet your daily needs and support overall digestive health. Eating a diverse range of fruits, vegetables, whole grains, and legumes will help ensure you get a balanced mix of both types of fiber.
Water-insoluble fiber, found in foods such as whole grains, nuts, and vegetables, promotes digestive health by adding bulk to stools and preventing constipation. It also helps to support a healthy weight by increasing a feeling of fullness and reducing overeating.
A diet low in water-insoluble fiber may increase the risk of constipation and hemorrhoids. It can also lead to a higher risk of certain digestive disorders and may contribute to weight gain and other health issues. Therefore, it's important to include sufficient amounts of water-insoluble fiber in your diet to maintain digestive health and overall well-being.
Consuming excessive amounts of water-insoluble fiber without adequate fluid intake can lead to digestive issues such as bloating, constipation, or potentially blockages in the intestines. It's important to maintain a balanced intake of both water-insoluble and water-soluble fibers to support digestive health.
If your water-insoluble fiber intake is low, you may experience issues with digestion and gut health. It's important to increase consumption of foods high in water-insoluble fiber such as whole grains, nuts, seeds, and vegetables to support healthy digestion and prevent constipation.
Vegans can get their water-insoluble fibre intake from a variety of plant-based foods such as whole grains (quinoa, brown rice, barley), legumes (lentils, chickpeas, black beans), nuts and seeds (almonds, chia seeds, flaxseeds), and an assortment of fruits and vegetables (broccoli, carrots, spinach, kale). These foods are rich in fibre, which supports digestive health and helps maintain a healthy weight.
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Oat, coarse-ground oat, kaurakuitunen
Type: Food
Cereals and cereal products -> Flour
Fibre, water-insoluble
18.81g per 30 grams
Cranberry, dried, cranberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, water-insoluble
15.12g per 40 grams
Rose hip, dried, rose hip powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, water-insoluble
14.32g per 40 grams
Rowanberry, dried, rowanberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, water-insoluble
12.00g per 40 grams
Sea buckthorn, dried, sea buckthorn powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, water-insoluble
12.00g per 40 grams
Cloudberry
Type: Food
Fruit and berry dishes -> Berries
Fibre, water-insoluble
8.12g per 140 grams
Lingonberry, dried, lingonberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, water-insoluble
7.00g per 40 grams
Bilberry or blueberry, dried, bilberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, water-insoluble
6.93g per 40 grams
Wheat bran
Type: Food
Cereals and cereal products -> Flour
Fibre, water-insoluble
5.45g per 15 grams
Black salsify
Type: Food
Vegetable dishes -> Vegetables
Fibre, water-insoluble
5.36g per 85 grams
Wheat grain, boiled, salt
Type: Dish
Cereals and cereal products -> Rice
Fibre, water-insoluble
5.32g per 140 grams
Wheat grain, boiled without salt
Type: Dish
Cereals and cereal products -> Rice
Fibre, water-insoluble
5.32g per 140 grams
Rye grain, crushed
Type: Food
Cereals and cereal products -> Flour
Fibre, water-insoluble
5.19g per 45 grams
Noodle, whole wheat
Type: Food
Cereals and cereal products -> Pasta
Fibre, water-insoluble
4.75g per 55 grams
Bean, common bean, brown bean, white bean, average
Type: Food
Pulses and pulse dishes -> Pulses
Fibre, water-insoluble
4.73g per 35 grams
Raspberry
Type: Food
Fruit and berry dishes -> Berries
Fibre, water-insoluble
4.62g per 140 grams
Bean, white bean, boiled
Type: Food
Pulses and pulse dishes -> Pulses
Fibre, water-insoluble
4.62g per 90 grams
Noodle, whole wheat, boiled, salt
Type: Dish
Cereals and cereal products -> Pasta
Fibre, water-insoluble
4.56g per 140 grams
Rye flakes
Type: Food
Cereals and cereal products -> Flour
Fibre, water-insoluble
4.56g per 40 grams
Macaroni, dark, whole wheat and dark wheat flour
Type: Food
Cereals and cereal products -> Pasta
Fibre, water-insoluble
4.31g per 55 grams
Wheat grain, crushed
Type: Food
Cereals and cereal products -> Flour
Fibre, water-insoluble
4.28g per 45 grams
Blackcurrant
Type: Food
Fruit and berry dishes -> Berries
Fibre, water-insoluble
4.20g per 140 grams
Bean, adzuki bean, boiled without salt
Type: Food
Pulses and pulse dishes -> Pulses
Fibre, water-insoluble
4.14g per 90 grams
Coconut flake
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, water-insoluble
3.99g per 30 grams
Soya beans, boiled without salt
Type: Dish
Pulses and pulse dishes -> Pulses
Fibre, water-insoluble
3.77g per 90 grams
Black currant, dried, black currant powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, water-insoluble
3.75g per 40 grams
Blueberry, bilberry
Type: Food
Fruit and berry dishes -> Berries
Fibre, water-insoluble
3.64g per 140 grams
Blackcurrant juice, unsweetened, undiluted, home-made
Type: Food
Beverages -> Juice drink
Fibre, water-insoluble
3.60g per 240 grams
Wheat flakes
Type: Food
Cereals and cereal products -> Flour
Fibre, water-insoluble
3.56g per 40 grams
Rice, wholegrain, boiled without salt
Type: Dish
Cereals and cereal products -> Rice
Fibre, water-insoluble
3.53g per 140 grams
Rice, wholegrain, boiled, salt
Type: Dish
Cereals and cereal products -> Rice
Fibre, water-insoluble
3.53g per 140 grams
Pea, green, dried
Type: Food
Pulses and pulse dishes -> Pulses
Fibre, water-insoluble
3.50g per 35 grams
Pasta, wholegrain rice flour, naturally gluten-free
Type: Food
Cereals and cereal products -> Pasta
Fibre, water-insoluble
3.47g per 55 grams
Malt for beer
Type: Food
Miscellaneous -> Miscellaneous ingredients
Fibre, water-insoluble
3.45g per 30 grams
Flour, rye, wholegrain rye flour
Type: Food
Cereals and cereal products -> Flour
Fibre, water-insoluble
0.89g per 7.8 grams
Macaroni, whole wheat, boiled without salt
Type: Dish
Cereals and cereal products -> Pasta
Fibre, water-insoluble
3.29g per 140 grams
Flour, rye, fine rye flour
Type: Food
Cereals and cereal products -> Flour
Fibre, water-insoluble
3.26g per 30 grams
Soya beans, dried
Type: Food
Pulses and pulse dishes -> Pulses
Fibre, water-insoluble
3.26g per 35 grams
Chickpea in unsalted water
Type: Food
Pulses and pulse dishes -> Pulses
Fibre, water-insoluble
3.24g per 90 grams
Macaroni, whole wheat, boiled, salt
Type: Dish
Cereals and cereal products -> Pasta
Fibre, water-insoluble
3.23g per 140 grams
Gooseberry
Type: Food
Fruit and berry dishes -> Berries
Fibre, water-insoluble
3.22g per 140 grams
Chickpea, dried
Type: Food
Pulses and pulse dishes -> Pulses
Fibre, water-insoluble
3.22g per 35 grams
Bean, adzuki bean, dried
Type: Food
Pulses and pulse dishes -> Pulses
Fibre, water-insoluble
2.98g per 35 grams
Barley, pearl
Type: Food
Cereals and cereal products -> Flour
Fibre, water-insoluble
2.97g per 45 grams
Barley, rolled, barley flakes
Type: Food
Cereals and cereal products -> Flour
Fibre, water-insoluble
2.97g per 45 grams
Lingonberry, cowberry
Type: Food
Fruit and berry dishes -> Berries
Fibre, water-insoluble
2.94g per 140 grams
Pear, without skin
Type: Food
Fruit and berry dishes -> Fruits
Fibre, water-insoluble
3.74g per 178 grams
Sweet corn kernels
Type: Food
Vegetable dishes -> Vegetables
Fibre, water-insoluble
9.66g per 284 grams
Peas, boiled without salt
Type: Dish
Pulses and pulse dishes -> Pulses
Fibre, water-insoluble
2.86g per 90 grams
Peach, dried
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, water-insoluble
0.92g per 13 grams
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