✓ Evidence Based

Insoluble fiber foods: List of foods high in insoluble fiber

Insoluble fiber is the magical “street sweeper” of your gutter, pushing waste along through your digestive tract and helping with regular bowel movement. This results in reduced risks of developing painful diverticular diseases, hemorrhoids, and constipation (1). Insoluble Fiber and Soluble fiber go hand in hand and are equally important.

Soluble dietary fiber is found naturally in foods such as fruits, vegetables, legumes, and oat bran and is made up of pectic substances and hydrocolloids. Insoluble fiber is mostly cellulose and hemicellulose and can mostly be found in whole grains, such as corn, wheat, or oats.

Insoluble Fiber Foods

Insoluble fiber foods

Here are the foods you should include in your diet to make sure that your daily insoluble fiber intake is on point:

1. Wheat Bran

100 grams of Wheat Bran contains 36.3 grams of Insoluble fiber. Its Hemicellulose & Cellulose content is 44% & 32.2% of its total dietary fiber respectively (2).

2. Linseed (flaxseed)

100 grams of Linseeds contains 27.2 grams of Insoluble fiber.

3. Cocoa powder

100 grams of Cocoa powder contains 22.8 grams of Insoluble fiber.

4. Oat bran

100 grams of Oat Bran contains 16.7 grams of Insoluble fiber.

5. Dried Carrot

100 grams of Dried Carrot contains 13.8 grams of Insoluble fiber.

6. Brown/White Beans

100 grams of Brown/White Beans contains 13.5 grams of Insoluble fiber.

7. Coconut Flakes

100 grams of Coconut Flakes contain 13.3 grams of Insoluble fiber.


8. Rye Crispbread

100 grams of Rye Crispbread contains 12.8 grams of Insoluble fiber.

9. Wheat germ

100 grams of Wheat germ contains 12.7 grams of Insoluble fiber.

10. Bran flakes

100 grams of Bran flakes contain 11.6 grams of Insoluble fiber.

You can also consider some Fiber supplements which are high in insoluble fiber like methylcellulose which is mainly insoluble fiber. Psyllium is another option that contains both soluble and insoluble fiber. When you decide to increase your fiber intake, make sure you also increase your water intake too.

Out of commercially extracted fiber products, Oat fiber has the most insoluble fiber content (73.6%) (2).

What is the recommended daily insoluble fiber intake?

Is there a recommended daily intake of insoluble fiber? Not really, but there is a recommended daily intake for total fiber. Specialists say you should eat about 38 grams of dietary fiber (soluble and insoluble fiber combined) per day if you’re a 50 years old or younger man and 25 grams per day if you’re a 50 years old or younger woman. Adults over 50 years old might have digestive problems if they consume too much fiber. The recommended quantity for them is around 20-25 grams per day.