Say “fibre” and everyone thinks “bran,” but there is a world beyond wheat that may be even better for you.

One of the key nutrients required for, ahem, regularity is magnesium and magnesium can be bound by wheat bran rendering it inabsorbable.

So over the long haul, you want to vary the source of bulking substance like wheat bran (insoluble fibre) and add cholesterol lowering, blood sugar regulating soluble fibre from other sources. (And I will try to keep this clean…promise.)

Insoluble Fibre Sources

1. Kidney and Lima Beans, Lentils and Dried Peas

Kidney and lima beans as well as lentils and dried peas are fabulous sources of soluble fibre. Find a way to work them into your soup, rice or entrée daily.

2. Psyllium Husk

Psyllium husk is found in some breakfast cereals but also as a powdered supplement that can be added to just about anything.

3. Barley

Barley is a fabulous alternative to rice. Cooked in stock and stirred with grated Parmesan cheese, it is almost risotto-like. Tossed into salads and soups it adds texture and flavour.

What insoluble fibre does is pull water into the bowel to form an easy to pass gel. This prolongs stomach emptying time to slow down digestion of sugars and helps capture and remove bad fats.  Easy, peasy…get it?

Theresa Albert is an author and nutritionist in Toronto. She is @theresaalbert on twitter and found daily at myfriendinfood.com.