Foods High in Fibre, Water-insoluble: Top Sources

Fibre, water-insoluble Foods high in fibre, water-insoluble and how much you need · Fibre

Water-insoluble fiber refers to the type of dietary fiber that does not dissolve in water. It adds bulk to the stool and helps regulate bowel movements.

Foods that have it

371

There's no official daily target for fibre, water-insoluble.

Among plant foods, oat, coarse-ground; cranberry, dried, cranberry powder and cloudberry have the most fibre, water-insoluble per serving.

Plant sources

Foods highest in fibre, water-insoluble

Ranked from 371 foods in our catalog, one entry per food.

1

Oat, coarse-ground 18.8 g

serving (30 g) · Flour
2

Cranberry, dried, cranberry powder 15.1 g

1/4 cup (40 g) · Nuts, seeds and dried fruits
3

Rose hip, dried, rose hip powder 14.3 g

serving (40 g) · Nuts, seeds and dried fruits
4

Rowanberry, dried, rowanberry powder 12 g

serving (40 g) · Nuts, seeds and dried fruits
5

Cloudberry 8.1 g

serving (140 g) · Berries
6

Wheat bran 5.4 g

serving (15 g) · Flour
7

Black salsify 5.4 g

serving (85 g) · Vegetables
8

Wheat whole, boiled 5.3 g

serving (140 g) · Rice
9

Rye grain, crushed 5.2 g

serving (45 g) · Flour
10

Noodle, whole wheat 4.7 g

serving (55 g) · Pasta
11

Bean, common bean, brown bean, white bean, average 4.7 g

serving (35 g) · Pulses
12

Raspberry 4.6 g

serving (140 g) · Berries
13

Macaroni, dark, whole wheat and dark wheat flour 4.3 g

serving (55 g) · Pasta
14

Black currant 4.2 g

serving (140 g) · Berries
15

Adzuki bean, boiled 4.1 g

serving (90 g) · Pulses
16

Soy bean, boiled 3.8 g

serving (90 g) · Pulses
17

Black currant juice 3.6 g

serving (240 g) · Juice drink
18

Rice, wholegrain, boiled 3.5 g

serving (140 g) · Rice
19

Barley malt for beer 3.5 g

serving (30 g) · Miscellaneous ingredients
20

Pear, without skin 2.9 g

serving (140 g) · Fruits
21

Sweet corn kernel 2.9 g

serving (85 g) · Vegetables
22

Buckwheat, boiled 2.8 g

serving (140 g) · Rice
23

Sweet corn, boiled 2.7 g

serving (85 g) · Cooked vegetables
24

Soy mince 2.7 g

serving (35 g) · Pulse products
25

Jerusalem artichoke 2.6 g

serving (85 g) · Vegetables
26

Peanut butter 2.5 g

serving (32 g) · Condiments
27

Parsnip, boiled 2.4 g

serving (85 g) · Cooked vegetables
28

Popcorn 2.4 g

serving (30 g) · Savoury snacks
29

Porcini, boiled 2.4 g

serving (85 g) · Mushroom
30

Champignon, fried 2.3 g

serving (85 g) · Mushroom
31

Mushroom, milk caps, salted 2.3 g

serving (85 g) · Mushroom
32

Rye macaroni 2.3 g

serving (55 g) · Pasta
33

Blood sausage, black sausage 2 g

serving (55 g) · Offal dishes
34

Apricot 2 g

serving (140 g) · Fruits
35

Tempeh 2 g

serving (85 g) · Miscellaneous ingredients
36

Tahini, sesami seed butter 1.9 g

serving (30 g) · Condiments
37

Celeriac, boiled 1.7 g

serving (85 g) · Cooked vegetables
38

Asparagus, canned 1.7 g

serving (130 g) · Canned vegetables
39

Bamboo shoots, canned 1.7 g

serving (130 g) · Canned vegetables
40

Pineapple, canned, in own juice 1.7 g

serving (140 g) · Fruit and berry salads
41

Orange 1.7 g

serving (140 g) · Fruits
42

Baked apple 1.5 g

serving (140 g) · Fruit and berry dishes other than pies
43

Potato wedges, oven-baked 1.4 g

serving (110 g) · Fried potatoes, French fries
44

Potato, fried 1.3 g

serving (110 g) · Fried potatoes, French fries
45

Baked banana 1.2 g

serving (140 g) · Fruit and berry dishes other than pies
46

Cocoa powder 1.2 g

tbsp (5.4 g) · Miscellaneous ingredients
47

Nut, chili nut 1.2 g

serving (30 g) · Savoury snacks
48

Soy flour, low-fat 1.2 g

serving (15 g) · Pulse products
49

Sweet pepper, red, canned 1.2 g

serving (130 g) · Canned vegetables
50

Groat sausage, fried without fat 1.2 g

serving (55 g) · Sausages

Learn about fibre, water-insoluble

What does water-insoluble fibre do for the body?

Water-insoluble fiber adds bulk to the stool, promoting regular bowel movements and preventing constipation. It also helps to support a healthy digestive system and may aid in weight management by promoting a feeling of fullness.

How much water-insoluble fibre do I need?

Dietary recommendations provide a recommended amount for total fiber intake, which includes both soluble and insoluble fiber. You should aim for 25-35 grams per day. It's important to consume a variety of fiber-rich foods to meet your daily needs and support overall digestive health. Eating a diverse range of fruits, vegetables, whole grains, and legumes will help ensure you get a balanced mix of both types of fiber.

What are the health benefits of water-insoluble fibre?

Water-insoluble fiber, found in foods such as whole grains, nuts, and vegetables, promotes digestive health by adding bulk to stools and preventing constipation. It also helps to support a healthy weight by increasing a feeling of fullness and reducing overeating.

What are the health risks of a diet low in water-insoluble fiber?

A diet low in water-insoluble fiber may increase the risk of constipation and hemorrhoids. It can also lead to a higher risk of certain digestive disorders and may contribute to weight gain and other health issues. Therefore, it's important to include sufficient amounts of water-insoluble fiber in your diet to maintain digestive health and overall well-being.

Can water-insoluble fiber be harmful?

Consuming excessive amounts of water-insoluble fiber without adequate fluid intake can lead to digestive issues such as bloating, constipation, or potentially blockages in the intestines. It's important to maintain a balanced intake of both water-insoluble and water-soluble fibers to support digestive health.

What if your water-insoluble fiber is low?

If your water-insoluble fiber intake is low, you may experience issues with digestion and gut health. It's important to increase consumption of foods high in water-insoluble fiber such as whole grains, nuts, seeds, and vegetables to support healthy digestion and prevent constipation.

How do vegans get their water-insoluble fibre intake?

Vegans can get their water-insoluble fibre intake from a variety of plant-based foods such as whole grains (quinoa, brown rice, barley), legumes (lentils, chickpeas, black beans), nuts and seeds (almonds, chia seeds, flaxseeds), and an assortment of fruits and vegetables (broccoli, carrots, spinach, kale). These foods are rich in fibre, which supports digestive health and helps maintain a healthy weight.

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