“Dietitian Approved Insoluble Fiber Foods Chart” was written by Amber Lam, RD & edited/reviewed by Aly Bouzek, MS, RDN.
You don’t have to look far to hear about the value of fiber. With its many benefits, fiber is often recommended for a multitude of nutrition-related issues from constipation, to weight management, blood sugar control, and management of cholesterol.
According to the Dietary Guidelines for Americans, more than 90% of women and 97% of men do not meet daily fiber recommendations. Follow along as we learn more about fiber – more specifically, insoluble fiber.
>> Jump to our RD approved Insoluble Fiber Foods Chart with over 50 foods high in insoluble fiber! <<
Table of Contents:
- A Practical Guide to Insoluble Fiber: What is Fiber?
- How Much Fiber Do We Need?
- Increase Your Fiber with Our Insoluble Fiber Foods Chart
- Insoluble Fiber Foods Chart Summary
A Practical Guide to Insoluble Fiber: What is Fiber?
Fiber is a type of carbohydrate that’s primarily undigested as it passes through the digestive tract.
The terms “soluble” and “insoluble fiber” are often used, but it can be hard to remember the benefit of each, much less which foods contain which fiber.
You can find soluble and insoluble fibers different food such as legumes, vegetables, nuts, seeds, fruits, and cereals in different proportions.
We’ll learn more about these two types of fiber below.
In this article, we are going to explore insoluble fiber, its benefits, where we can find it, and we’ll provide you with an insoluble fiber foods chart to make it easy for you to increase insoluble fiber in your diet.
What is the difference between soluble and insoluble fiber?
Research shows that soluble, and insoluble fiber work together to support a healthy gut and reduce the risk of chronic conditions, such as diabetes, heart disease, and some types of cancers. Increasing dietary fiber has also been shown to support weight loss.
Simply put, dietary fiber is the indigestible part of carbohydrate foods. There are 3 ways dietary fiber impacts the digestive system.
- It takes longer to digest, therefore increasing the feeling of fullness.
- Dietary fiber impacts how long it takes food to move through our digestive system, helping with blood sugar control and cholesterol levels.
- Finally, it provides an energy source for important microbes in our digestive tract. (1)
Soluble Fiber
Soluble fibers attract water and help to flush out cholesterol. Thus, soluble fiber can help lower cholesterol. (2) Soluble fiber is present in some fruits, vegetables, oats, and barley.
Insoluble Fiber
Insoluble fiber does not dissolve in water. Instead, it keeps its structure as it moves through the digestive tract. Because of this, insoluble fiber is known to promote bowel regularity by helping food move through the intestine.
Here are some more specific benefits of insoluble fiber:
- Helps your body process waste better.
- Improves bowel health.
- Prevents and treats constipation.
- Reduces your risk for colorectal conditions, such as hemorrhoids and diverticulitis.
- Increases the feeling of fullness and therefore may reduce the chances of overeating.
Some specific sources of insoluble fiber include beans, nuts, wheat bran, whole-wheat flour, vegetables such as green beans, broccoli and carrots, and fruits with the skin on such as apples, and berries.
Let’s take a closer look at the benefits of insoluble fiber.
How Much Fiber Do We Need?
Fiber recommendations are not divided into soluble and insoluble. Instead, the Dietary Guidelines for Americans has specific recommendations based on age and gender.
Recommendations for women over age 50 are 22 grams of fiber per day and for men over age 50, 28 grams of dietary fiber per day is recommended.
Increase Your Fiber with Our Insoluble Fiber Foods Chart
Adding insoluble fiber to your diet does not have to be overwhelming. Let’s review some practical ways for you to include more insoluble fiber in daily meals.
Insoluble Fiber Foods Chart: Choose Whole Grains
Go for whole grain bread, brown rice, quinoa, and oatmeal to boost insoluble fiber intake. Here is an insoluble fiber foods chart containing whole grains and the fiber content of each food item.
| Food | Serving Size | Total Dietary Fiber (grams) | Insoluble Fiber (grams) |
| All Bran Buds | 1/2 cup | 17 | 12 |
| Wheat Bran | ½ cup | 12.3 | 2.7 |
| Barley | ½ cup, cooked | 3.0 | 2.2 |
| Wheat flakes | ¾ cup | 2.3 | 1.9 |
| Pumpernickel bread | 1 slice | 2.7 | 1.5 |
| Oatmeal | 1/3 cup, dry | 2.7 | 1.3 |
| Whole wheat bread | 1 slice | 1.5 | 1.2 |
| Rye bread | 1 slice | 1.8 | 1.0 |
| White rice | ½ cup, cooked | 0.8 | 0.8 |
| White bread | 1 slice | 0.6 | 0.3 |
Embrace Fruits and Vegetables
Incorporate a variety of fruits and vegetables with skins and seeds, such as apples, pears, berries, broccoli, and carrots. Take a look at this insoluble fiber foods chart of common fruits and vegetables:
| Vegetables | Serving Size | Total Dietary Fiber (grams) | Insoluble Fiber (grams) |
| Turnip | ½ cup, cooked | 4.8 | 3.1 |
| Frozen Green Peas | ½ cup | 4.3 | 3.0 |
| Sweet potato | ½ cup, cooked | 4.0 | 2.2 |
| Brussels sprouts | ½ cup, cooked | 3.8 | 1.8 |
| Kale | ½ cup, cooked | 2.5 | 1.8 |
| Green Beans | ½ cup, canned | 2.0 | 1.5 |
| Broccoli | ½ cup, cooked | 2.4 | 1.2 |
| Asparagus | ½ cup, cooked | 2.8 | 1.1 |
| Carrots, sliced | ½ cup, cooked | 2.0 | 0.9 |
| Fruits | Serving Size | Total Dietary Fiber (grams) | Insoluble Fiber (grams) |
| Raspberries | 1 cup | 3.3 | 2.4 |
| Pear, w/skin | ½ large | 2.9 | 1.8 |
| Red apple, w/skin | 1 small | 2.8 | 1.8 |
| Apricots, w/skin | 4 fruits | 3.5 | 1.7 |
| Strawberries | 1 ¼ cup | 2.8 | 1.7 |
| Figs, dried | 1 ½ | 3 | 1.6 |
| Applesauce, canned | ½ cup | 2 | 1.3 |
| Red plum | 2 medium | 2.4 | 1.3 |
| Mango | ½ small | 2.9 | 1.2 |
| Blueberries | ¾ cup | 1.4 | 1.1 |
| Orange | 1 small | 2.9 | 1.1 |
| Kiwifruit | 1 large | 1.7 | 1 |
| Peach, w/skin | 1 medium | 2 | 1 |
| Apricots, dried | 7 halves | 2 | 0.9 |
| Banana | ½ small | 1.1 | 0.8 |
| Cantaloupe | 1 cup cubed | 1.1 | 0.8 |
| Black cherries | 12 large | 1.3 | 0.7 |
| Prunes, dried | 3 medium | 1.7 | 0.7 |
| Grapefruit | ½ medium | 1.6 | 0.5 |
| Grapes, w/skin | 15 small | 0.5 | 0.3 |
| Raisins | 2 Tbsp | 0.4 | 0.2 |
| Watermelon | 1 ¼ cup cubed | 0.6 | 0.2 |
Snack on Nuts and Seeds
Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of insoluble fiber for on-the-go snacking.
| Nuts & Seeds | Serving Size | Total Dietary Fiber (grams) | Insoluble Fiber (grams) |
| Chia seeds | 2 tbsp | 7.2 | 6.1 – 6.7 |
| Almonds | 1/4 cup (whole) | 4.2 | 3.5 |
| Pistachios | 1/4 cup | 3.2 | 0.3 |
Don’t Forget About Protein!
We don’t typically think of protein sources as high fiber, and most animal sources aren’t. When we consider plant proteins, there are many options to choose that can help increase insoluble fiber in our diet.
Check out this insoluble fiber foods chart of plant protein sources:
| Beans, Peas, & Lentils | Serving Size | Total Dietary Fiber | Insoluble Fiber |
| Kidney beans | ½ cup | 7.9 | 5.9 |
| Pinto beans | ½ cup | 6.1 | 4.7 |
| Lentils | ½ cup | 5.2 | 4.6 |
| Navy beans | ½ cup | 6.5 | 4.3 |
| Black-eyed peas | ½ cup | 4.7 | 4.2 |
| Black beans | ½ cup | 6.1 | 3.7 |
| Lima beans | ½ cup | 4.3 | 3.2 |
| Chick peas, dried | ½ cup | 4.3 | 3 |
Hydration is Key
It is important, that while increasing the amount of dietary fiber in your diet, that you drink plenty of water. Water will help support the movement of insoluble fiber through the digestive system.
Increasing the amount of fiber without adding additional water could have the opposite desired effect, causing digestive discomfort.
Insoluble Fiber Foods Chart Summary
Incorporating insoluble fiber into the diet can be beneficial for anyone seeking to maintain or improve their digestive health. The benefits of insoluble fiber are too important to ignore.
You can use the insoluble fiber foods chart (broken down by food group) provided above to take steps to increase fiber in your diet. Remember, always consult with a healthcare professional such as a Registered Dietitian before making significant changes to your diet.
By slowly adding fiber to your diet and drinking enough water, you can take proactive steps toward bettering your digestive health.