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

1. Kale

bhofack2 / Getty Images

Insoluble fiber: 5.1 grams (g)

Serving size: 1 cup, cooked

Kale is one of the top sources of insoluble fiber , and 1 cup of cooked kale also has more than the daily recommended amount of vitamin K . It's also high in antioxidants and vitamin C .

Serving ideas include:

You can sauté kale with olive oil, garlic, and lemon to make a fiber-rich side dish.

If you want to offset the bitterness some people find, try miso sauce on cooked kale over brown rice, served with a poached egg, panko bread crumbs, and a bit of toaste

See Full Page