✓ 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 (Refer to our Soluble Fiber Foods list).

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

Wheat Bran is the outer layer of the wheat kernel, separated during milling process. It’s a powerful source of dietary fiber, particularly insoluble fiber.

Insoluble Fiber Content:100 grams of Wheat Bran contains approximately 36.3 grams of Insoluble fiber.

The Hemicellulose & Cellulose content of Wheat Bran is 44% & 32.2% of its total dietary fiber respectively.

Not only a great source of fiber, wheat bran also contains essential minerals such as magnesium, iron, and zinc. Adding wheat bran to your morning cereals or baked goods can help increase your daily fiber intake.

2. Linseed (Flaxseed)

Flaxseeds, also known as linseeds, are a great source of both soluble and insoluble fibers.

Insoluble Fiber Content:100 grams of Flaxseeds contains about 27.2 grams of Insoluble fiber.

These small, brown or golden seeds are also packed with omega-3 fatty acids, which are beneficial for heart health. Ground flaxseeds can be added to smoothies, cereals, and even used in baking.

3. Cocoa Powder

Cocoa powder, derived from cocoa beans, is not only a great ingredient for baking and making hot chocolate but also a good source of fiber.

Insoluble Fiber Content:100 grams of Cocoa Powder contains around 22.8 grams of Insoluble fiber.

Apart from fiber, cocoa powder is also a good source of antioxidants. Remember to opt for unsweetened varieties to avoid added sugars.

4. Oat Bran

Oat Bran is the outer layer of the oat grain that holds a substantial amount of fiber and nutrients.

Insoluble Fiber Content:100 grams of Oat Bran contains approximately 16.7 grams of Insoluble fiber.

Oat bran can be a healthful addition to a variety of meals and snacks, including porridge, smoothies, and baked goods.

5. Dried Carrots

Dried carrots, while less common than their fresh counterparts, are a good source of fiber and maintain much of the nutrient content of fresh carrots.

Insoluble Fiber Content:100 grams of Dried Carrots contains about 13.8 grams of Insoluble fiber.

Dried carrots can be rehydrated for use in soups and stews, or used as is in trail mixes or as a snack.

6. Brown/White Beans

Beans are a nutritious and versatile food, high in protein and fiber. Both brown and white beans offer good amounts of insoluble fiber.

Insoluble Fiber Content:100 grams of Brown/White Beans contain approximately 13.5 grams of Insoluble fiber.

They can be added to salads, soups, stews, or made into delicious dips like hummus.

7. Coconut Flakes

Coconut flakes, made from the inner flesh of the coconut, are a tasty and fiber-rich addition to many dishes.

Insoluble Fiber Content:100 grams of Coconut Flakes contain around 13.3 grams of Insoluble fiber.

These can be enjoyed as a snack, or used in cooking and baking for a tropical twist.

8. Rye Crispbread

Rye crispbread is a type of flatbread made from rye flour. It’s a crunchy and delicious source of fiber.

Insoluble Fiber Content:100 grams of Rye Crispbread contains about 12.8 grams of Insoluble fiber.

Crispbread is a great alternative to regular bread for those looking to increase their fiber intake. It pairs well with a variety of toppings.

9. Wheat Germ

Wheat germ is the nutrient-rich heart of the wheat kernel, and it’s packed with both soluble and insoluble fiber.

Insoluble Fiber Content:100 grams of Wheat Germ contains approximately 12.7 grams of Insoluble fiber.

Wheat germ can be sprinkled over yogurt, smoothies, salads, or incorporated into baked goods for a nutritional boost.

10. Bran Flakes

Bran flakes are a common breakfast cereal made from wheat bran.

Insoluble Fiber Content:100 grams of Bran Flakes contain about 11.6 grams of Insoluble fiber.

A bowl of bran flakes in the morning can be a good start to meet your daily fiber needs. Remember to read labels, as some brands may have added sugars.

11. Green Peas

Green peas, often enjoyed in soups, salads, and side dishes, are a great source of both soluble and insoluble fiber.

Insoluble Fiber Content:100 grams of Green Peas provide approximately 5.5 grams of Insoluble fiber.

Besides being high in fiber, green peas are also packed with vitamins A, C, and K, as well as several B vitamins.

12. Avocado

Known for its healthy fats, the avocado also provides a good amount of dietary fiber, especially insoluble fiber.

Insoluble Fiber Content:An average-sized Avocado contains about 9 grams of Insoluble fiber.

Avocado can be enjoyed in salads, on toast, or even in smoothies for a creamy texture and a dose of healthy fats and 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.