Fiber is a food component that is not digested in the human stomach and small intestine, but is broken down by bacteria in the large intestine. Another name is pulp. Fiber foods; it is examined under two separate groups as water soluble and water insoluble. In this article, I will talk about foods that contain water-insoluble fiber.

Fibers in this group; cellulose, hemicellulose and lignin type carbohydrates. It is found in the outer shell of grains and in the thick skin of vegetables. Common in bulbous plants and vegetables. Examples of foods containing water insoluble fiber are;

  • Whole wheat flour and products
  • Wheat bran
  • Cabbage
  • Green beans
  • Apple
  • Pear
  • Hazelnut
  • Walnut

When water-insoluble fibers come into contact with water, they absorb water and swell. They accelerate the movement in the intestines. They help with constipation and pocketing in the intestines.

Finally, a balanced and adequate diet is the basis of a healthy diet. We should include fibrous foods in the diet in the right amounts in a balanced way.


Bektaş A., Mutlu Bağırsak (Happy Gut), Siyah Kuğu, 2019,İstanbul.

Budak Filiz N.H., Özdemir N., Gıda Lifleri Ne Kadar Önemliymiş? (How Important Are Food Fibers?), (Ed. Zeynep Banu Güzel Seydim), Fonksiyonel Beslenme (Functional Nutrition), Sidas Medya, İzmir, 2016, s.157-168.

Applegate L., Beslenme ve Diyet (Nutrition and Diet), Çev.: Özpınar H., İstanbul Tıp Kitabevi, İstanbul, 2011.