Insoluble fibre does not dissolve in water and moves through your digestive system quickly and mainly intact, helping relieve constipation.
Common sources of insoluble fibre
Wheat, corn, couscous, brown rice, whole-grain cereal, whole-grain bread, nuts, seeds
How much fibre do I need?
The average Australian consumes under 20 grams of fibre per day, more than 10 below the recommended daily fibre intake (recommended by The National Health and Media Research Council).
It's important to remember that it is possible to consume too much fibre and it's not advisable to rapidly increase your daily fibre intake as it can lead to abdominal pain, cramps, bloating or constipation. Add a few grams each week until you reach your desired amount to allow your stomach to adapt and remember to also increase how much water you drink.