List of Insoluble Fiber Foods

Updated November 21, 2016

Insoluble fibre helps food pass more quickly through your digestive system and increases the bulk of your stool, which can help with constipation. Fibre is found in foods such as fruits, vegetables and grains and has health benefits, including lowering your risk of diabetes and heart disease, according to the Mayo Clinic.


Grains are one of the best sources of insoluble fibre in the diet. Eating whole grains is an important part of a healthy diet. Always choose whole grains over refined grains such as white bread, which have been stripped of many of their nutritional benefits. Wheat bran is a grain that contains a lot of fibre, with 36 grams of fibre for every 100 gram serving. Oat bran is another great source of insoluble fibre, with 17 grams of fibre per 100 gram serving. Other grains that are high in insoluble fibre include rye bread, wheat germ, whole wheat bread and popcorn.


Vegetables are another excellent source of insoluble fibre. Carrots are one of the best foods to eat when trying to incorporate more insoluble fibre in the diet, with 14 grams of fibre per 100 gram serving. Peas and corn are also great sources of fibre, with 10 grams of fibre and 8 grams of fibre for each 100 gram serving, respectively. Other vegetables that are excellent sources of insoluble fibre include broccoli, parsnips, lettuce, potatoes, squash, tomatoes and zucchini.


Fruits are also a great source of insoluble fibre. A half cup of blackberries has 4 grams of insoluble fibre. One small pear or a small apple both have 2 grams of insoluble fibre. Other fruits that are good sources of insoluble fibre are tangerines, oranges, strawberries, apricots, bananas, cherries, plums, peaches and grapefruits.


Beans are an excellent source of protein and provide both soluble and insoluble fibre. A half cup of kidney beans, lentil or white beans contains 4 grams of insoluble fibre. Lima beans, pinto beans and black beans also contain insoluble fibre.

Nuts and Seeds

Nuts and seeds provide insoluble fibre as well as heart-healthy monounsaturated and polyunsaturated fats. Peanuts are a great source of insoluble fibre, with nearly 8 grams of insoluble fibre per 100 gram serving. Chestnuts and sesame seeds have 6 grams of fibre per 100 gram serving. Some other nuts and seeds with insoluble fibre include sunflower seeds, hazel nuts and almonds.

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