Insoluble Fiber Foods

Between the two types of fiber, insoluble fiber is essential for balance of pH in intestinal tracts. It moves bulk smoothly and keeps your stomach clean. Thus, it regulates your bowel movement. If there any toxic waste remains in your guts, insoluble fiber take it immediately out of your guts. Cancer particularly colon cancer is prevented by taking insoluble fiber rich foods.

When we eat insoluble fiber rich foods, our digestive system cannot absorb it well. So it cannot contribute in raising blood sugar level. Therefore, chances of diabetes remain very low. On the other side, it keeps your weight in check. Here I am describing some foods that are rich with insoluble fiber.

List of insoluble fiber rich foods

  • Whole wheat

  • Wheat bran

  • Corn bran

  • Nuts

  • Couscous

  • Bulgur

  • Celery

  • Cucumber

  • Green beans

  • Dark leafy vegetables

  • Fruits skins

  • Root vegetables skin

  • Seeds

  • Grapes

  • Tomatoes

  • Cabbage

  • Broccoli

  • Raisins

  • Zucchini

Amount of insoluble fiber in various foods


Servings (per cup)

Amount of insoluble fiber

Wheat bran

1/2  cup

11.3 grams

Bran cereal

1/3 cup

7.2 grams

Kidney beans

1/2 cup

5.9 grams

Pinto beans

1/2 cup

5.7 grams

Navy beans

1/2 cup

4.3 grams


1/2 cup

4.6 grams

Wheat cereal

1 cup

4.5 grams

Whole grains

1/2 cup

4.2 grams


1/2 cup

3.1 grams


1/2 cup

3.1 grams


1/2 cup

3.0  grams

Normally the part of fruits and vegetables where insoluble fiber is found is hard to eat. That’s why you will need an extra effort to chew this particles. For example, the inner part of an apple is soft and this part is filled with soluble fiber. The skin of it contains insoluble fiber. Salad made with cabbage, lettuce, bell peppers are full of insoluble fiber. Some corn kernels is also rich source of insoluble fiber.

Popcorn is a good source of insoluble fiber. But many people add butter in it. Adding butter increases calories, which impairs the purpose of having insoluble food. Along with this, some dried fruits like dates and prunes are also in providing plenty of insoluble fiber.   

The nature of insoluble fiber foods is little interesting as it attracts water and helps to make bulk. It is liquefied and form a gel like article. But if the dose exceeds the limits then you may face various digestion issues. So don’t over eat this kind of fiber as it may cause many side effects to your health

Last update: January 19, 2017 07:03:37 pm

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