Eat the peels! Insoluble fiber is mainly found in the skins and seeds of many fruits and veggies so it's beneficial to keep from peeling your apples or potatoes. It does not absorb or dissolve in water and offers many benefits to intestinal health. It passes through your digestive system with very little change in form. Since it plays a key role in moving bulk through the intestines, it prevents constipation and reduces the risk and occurrence of colorectal cancer and hemorrhoids.
Fiber also controls and balances the acidity (pH) in the intestines, which is important because acidity is your first line of defense against microorganisms like bacteria and viruses that can cause disease after they enter your digestive system. Fiber creates the perfect environment for the heathy bacteria to grow, which can protect us from an overgrowth of candida and other unfavorable microorganisms.
Insoluble fiber’s most important role, however, is in the removal of wastes from the body.
Sources of insoluble fiber include:
• Green beans and dark leafy vegetables
• Fruit skins and root vegetable skins
• Whole grain products
• Seeds and nuts