Insoluble fibre comes from many different food sources, the majority of which are full of other vitamins and minerals if they have high fibre content.
Because insoluble fibre doesn’t dissolve in water, there’s only one way for it to leave your body and that’s through the back. As far as water insoluble fibre goes, you have a few very good choices for clearing up matters. If the above describes you, you’re not out of luck yet; there are still many vegetables which provide high levels of the insoluble fibre your body needs to maintain optimal health.
Speaking of raisins, they make sure fruits don’t get left off the list of foods which are high in insoluble fibre.
If you are curious about whether you can be a vegan or vegetarian and still do the 21 Day Fix (a portion control and workout program by Team Beachbody) the answer is yes, and I’ll show you how!
First, a brief description of what the 21 Day Fix is: This is a 21 day workout program that integrates color-coded portion containers in the meal plan.
These are great for 1-2 servings per day, but you will be eating at minimum, 4 red containers daily.
Use this handy chart to see the measurements of each container if you are making recipes, etc.
If you are curious about this program or have any questions about how to make your vegan choices fit into the meal plan, please feel free to contact me or find me on Facebook!
I am currently running a 21 Day Fix challenge on Facebook as well, and will continue through February and March.
Phosphorus is an essential mineral, which contributes to the bone strength and production of energy from food, it activates various enzymes, vitamins and hormones and helps to maintain acid-base balance. Phosphorus (P) in foods and in the human body does not appear as a free element but rather as a phosphorus-oxygen compound phosphate (PO4). Phosphate appears as phytic acid in plant foods, as phosphoric acid in soft drinks and as phosphate salts in dietary supplements and food additives. NOTE: Phosphate as a nutrient should not be confused with a highly toxic elemental white phosphorus found in chemical laboratories. The richest sources of phosphorus are foods with phosphate additives: fast food, cheese, canned foods. Common foods low in phosphorus include white bread, rice, pasta, fresh fruits, most vegetables and water. If you have a chronic kidney disease with phosphate retention, your doctor may recommend you to limit phosphorus intake to 800-1,000 mg per day [38]. High blood phosphate levels in individuals with chronic kidney disease are associated with increased mortality [15]. Many commercially prepared foods, such as fast food, canned fish, commercial baked goods and cola, contain phosphate additives. E541  Sodium aluminium phosphate (acidic sodium aluminium phosphate is used in a baking powder [leavening agent] and alkaline sodium aluminium phosphate as a food additive in processed cheese [19]. We absorb 10-50% of organic phosphorus naturally present in plant foods, about 50% of organic phosphorus naturally present in animal foods and 80-100% of inorganic phosphorus from phosphate food additives and dietary supplements [26,27].
Phosphate binders, such as calcium acetate or carbonate, sevelamer hydrochloride, lanthanum carbonate, and aluminium or magnesium hydroxide, are drugs that, when taken with meals, bind phosphorus from foods and partially prevent its absorption [30,31]. Diet high in both phosphorus and calcium has not been proven harmful for bones in healthy individuals.
It seems that the risk of tooth decay depends more on the sugar than phosphoric acid content of cola [36,37]. There is insufficient evidence about the effect of either high- or low-phosphorus diet on the kidney stones risk [40]. Phosphorus deficiency refers to low body phosphorus stores, which may or may not result in low blood phosphate levels, because phosphate stores are mainly within the cells. NOTE: Even people on restricted diets (vegan, fruitarian, low-carb, raw foods), until they are healthy and eat regularly, are unlikely to develop phosphate deficiency or hypophosphatemia.
Acute hypophosphatemia can result from hyperventilation during panic attack, alcohol withdrawal or aspirin poisoning, starvation followed by a high-carbohydrate diet (refeeding syndrome), correction of hypoglycemia by intravenous glucose, or insulin injection in diabetic ketoacidosis.
Chronic hypophosphatemia can result from reduced phosphate absorption due to long-term use of large amounts of sucralfate, aluminium, calcium or magnesium antacids, supplements or laxatives, Crohn’s or celiac disease, chronic diarrhea, vitamin D deficiency, reduced phosphorus intake in alcoholism or anorexia nervosa, or excessive phosphate loss in urine due to overactive parathyroid glands (hyperparathyroidism), untreated diabetes mellitus, cancer, genetic kidney diseases or heavy metal poisoning. In healthy people, diet rich in phosphorus does not likely increase blood phosphate levels but it can do so in individuals with end-stage kidney failure. Other causes include cancer, the use of calcium or phosphate supplements in high doses, vitamin D (calcitrol) intoxication, phosphate laxatives abuse and muscle damage (rhabdomyolysis).

Chronic hyperphosphatemia can result in calcium-phosphate deposits and damage of the kidneys, heart valves, arteries, tendons, eyes, skin and other organs [4]. High and even high-normal blood phosphate levels were associated with increased risk of coronary heart disease in healthy individuals [9,39] and with increased mortality in individuals with heart and kidney disease, but to establish the actual cause-effect relationship more studies are needed [15,16].
Phosphate supplements are mainly used to correct or prevent low blood phosphate levels in severely malnourished persons, chronic alcoholics, individuals with uncontrolled diabetes mellitus and after the removal of the overactive parathyroid glands.
Typical doses of phosphate supplements to treat hypophosphatemia are 1-3 grams per day; it is your doctor who can prescribe appropriate dose for you, though. Oral and intravenous sodium or potassium phosphate is POSSIBLY EFFECTIVE in prevention of  hypophosphatemia during quick carbohydrate feeding after a pronged period of starvation (refeeding syndrome) [24].
There is INSUFFICIENT EVIDENCE about phosphate salts effectiveness in sensitive teeth, heartburn, severe burns, hyperparathyroidism, vitamin D resistant rickets, as a laxative for bowel preparation before colonoscopy [24], and in prevention of calcium kidney stones in individuals with increased calcium excretion into the urine (hypercalciuria) [49].
Possible side effects of oral or intravenous phosphate supplements may include nausea, diarrhea, bone or joint pain, muscle twitching (tetany) or cramps, headache, convulsions, irregular heartbeat, numbness or tingling around the lips, hands and feet [12,24]. Intravenous phosphates may, rarely, decrease white blood cells count [10]. The use of intravenous sodium phosphate along with thiazide diuretics may cause kidney damage [11].
Phosphate supplements overdose may cause electrolyte disturbances: hyperphosphatemia, hypocalcemia, hypomagnesemia, hypokalemia, hyperkalemia, hypernatremia or metabolic acidosis.
Speak with your doctor if you intend to use phosphate salts and you have a heart, liver, kidney, lung or thyroid disease or leg swelling (edema) of any cause. Phosphate supplements may worsen burns, pancreatitis, rickets, osteomalacia, underactive parathyroid or adrenal glands and toxemia of pregnancy [24].
Phosphate salts should not be used in hyperphosphatemia, hypocalcemia and hypernatremia [sodium phosphate] or hyperkalemia [potassium phosphate]. Supplements and drugs that reduce phosphate absorption: calcium, magnesium and aluminium antacids, iron supplements, the anticonvulsant phenytoin and bile acid binders cholestyramine and colestipol.
Blood phosphate levels are closely related to calcium levels and are regulated mainly by parathormone, vitamin D and Fibroblast Growth Factor 23 (FGF23).
High amount of phosphate in the urine, for example, after drinking large amounts of milk, which is high in phosphorus and calcium, can result in formation of phosphate crystals in urine and cloudy urine [45]. Edible bone phosphate (E542) is derived from animal bones, so it is not vegan; it is also not GRAS [21].
The information on this site is for educational purposes only and should not be considered diagnostic or medical advice. The list really is exhaustive and fruits, vegetables and whole grains all make good ways to get more insoluble fibre in your diet.
Getting an adequate amount of insoluble fibre in your diet ensures you have regular and fuller bower movements as well as keep a cleaner colon. Some people don’t like to eat corn as they think of it as animal feed but if you’ve ever had the golden yellow stuff, you should know that every husk passes right through you from one end to the other. Celery is popular all over the world for its incredible fibre content, both water soluble and water insoluble. Raisins are a veritable mine of fibre and each little energy-packed niblet has all the fibre you would find in a grape, only shrunken down and shriveled up due to the drying process. Based on the calculations in the guide you are given a certain number of each color for each day, and each color represents different foods. This is based on a normal person in a normal situation. Talk with your doctor about your test results. Institute Of Medicine (IOM), Recommended Dietary Allowance (RDA) for phosphorus for adults is 700 mg per day [1].
On the other hand, a low-phosphorus diet, which is usually low in protein, may lead to protein-energy wasting, which was, in one study from y. This means, foods with phosphate additives may be the richest sources of phosphorus that is actually absorbed. Diet high in phosphorus and low in calcium could theoretically result in osteoporosis (low bone density), but more research is warranted [1,27]. In all these cases, glucose quickly passes from the blood into the cells along with phosphate and thus lowers blood phosphate levels. Complications may include rickets (bone deformities in children) or osteomalacia (soft bones in adults). Symptoms are usually absent but may include tingling around the mouth, fatigue, itchy skin and muscle cramps. Intravenous phosphate is now rarely used to treat hypercalcemia because of common severe side effects [33].

The UL does not apply to individuals with kidney failure in which maximal allowed phosphate intake should pbe determined individually. Rarely, various ingredients of the supplement preparation can trigger severe allergic reaction (anaphylactic reaction) with hives, swollen face and lips and difficulty breathing [13]. Food and Drug Administration (FDA), phosphate supplements are pregnancy category C, which means, harmful effects for the babies are not known due to lack of human studies [11]. Other acute complications include acute kidney failure, severe hypotension, acute kidney failure or even death [24]. It can be absorbed in the colon and cause hyperphosphatemia, hypocalcemia or acute kidney injury or even death [8,24]. The test can be done to find the cause of abnormal blood phosphate or calcium levels or to evaluate kidney damage in chronic kidney disease, to find the cause of kidney stones, rickets or osteomalacia. To get a better idea of what that means, perhaps it would be best to explain the difference between water soluble and water insoluble fibre.
It is almost horrific to consider but you could be carting around an extra 2, 3, 4 kilograms of bodily waste or even more inside your colon right now without even realizing it.
Corn is an excellent source of insoluble fibre, perhaps one of the best, but it has a very high sugar content as well which makes it a little less desirable for some, such as diabetics or those on a strict carbohydrate diet. It is always a good choice and with very few calories to worry about, you can eat as much or as little as you like without a care. Eating a handful of raisins however is like eating a whole big bag of grapes so you are sure to get more bang for your buck eating the dehydrated variety over fresh. For example, the yellow container is for carbs, red is for protein, green for veggies, etc.
So when you see foods with bigs labels saying no cholesterol, they did not remove the cholesterol for you. Healthy individuals, including vegans and pregnant women, can easily get enough phosphorus from common plant or animal foods. On the food labels in Europe, food additives may be listed only with E-numbers and not with their full names. Hypophosphatemia can also develop after the removal of overactive parathyroid glands due to quick incorporation of phosphorus into the bones (hungry bone syndrome). Occasional use of phosphate salts is likely safe for most people, but long-term use should be monitored by a doctor [24]. The test results should be interpreted along with urine and blood levels of calcium, vitamin D and other substances. Increased phosphate excretion into urine by itself is not harmful but it may increase the risk of calcium kidney stones [23]. Essentially, the soluble stuff dissolves in water and the other stuff, not so much; this might seem unimportant but it has a bearing on how the fibre exits your body later. You must eat foods high in insoluble fibre if you want to prevent this buildup from happening. There are many other possibly dietary choices that can be made, so be sure to explore all of the options that are available in order to enjoy a variety of consumed food that includes insoluble fibre. Breast milk contains enough phosphorus for exclusively breastfed infants 0-6 months old [1,7,27].
This means everyone on a low-protein diet should take care to get enough proteins, but again, your doctor should tell you how much phosphorus and protein you can take. 2007 [25], regular consumption of soft drinks with phosphoric acid was associated with increased risk of kidney stones. Symptoms are often absent but may include muscle weakness, numbness and tingling, coma or even death. According to Natural Medicines Comprehensive Database, phosphate salts in doses within RDA are likely safe during pregnancy and breastfeeding [24]. Some researchers suggest avoiding only foods with phosphate additives but not foods with naturally present phosphate [15]. A low-phosphorus, low-calcium diet has not been found very effective in prevention of infected, phosphate-containing kidney stones (struvite stones) [29].

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