- Insoluble Fiber: Foods High in Insoluble Fiber Content

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Insoluble Fiber: Foods High in Insoluble Fiber Content

Insoluble fiber is the water-insouble portion of dietary fiber. Inclusion of Insoluble fiber, or dietary fiber in general, in our daily diet is recommended. Dietary fiber is known to help relieve constipation, prevent or reduce risks of incidence of various diseases such as diabetes, heart diseases etc.

Insoluble fiber food sources are exclusively plant (vegeterian) products. The following list contains foods high and low in insoluble fiber content.

Ranking order	Insoluble Fiber Food Sources	Insoluble Fiber Content (in grams/100 grams food portion)
1	Wheat bran	36.3
2	Linseed	27.2
3	Cocoa powder	22.8
4	Oat bran	16.7
5	Carrot, dried	13.8
6	Bean brown/white	13.5
7	Coconut flake	13.3
8	Crispbread, rye new	12.8
9	Crisp rye bread	12.7
10	Wheat germ	12.7
11	Bran flakes	11.6
12	Malt for beer	11.5
13	Rye malt	11.5
14	Rye flakes	11.4
15	Rye flour whole meal	11.4
16	Rye bran	11.4
17	Rye grain, crushed	11.4
18	Dried ryebread	10.9
19	Rye flour light refined	10.8
20	Pea, dried	10.0
21	Wheat grain, crushed	9.5
22	Rose hip puree without sugar	9.5
23	Soya beans	9.3
24	Weetabix wheat biscuit	9.3
25	Wheat flakes	8.9
26	Wheat flour whole grain	8.9
27	Ryebread	8.5
28	Maize, kernel, dried	8.4
29	Powdered mixture of dried oats and barley	8.3
30	Rye bread with whole grains and potato	8.2
31	Mixture of flakes	7.9
32	Soy meal, white	7.8
33	Soya flour low-fat	7.8
34	Peanut	7.7
35	Peanut salted	7.5
36	Crispbread, wholemeal	7.3
37	Rose hip	7.3
38	Banana weetabix, wheat biscuit	7.3
39	Popcorn	7.2
40	Popcorn industrial fat	7.2
41	Rye mixed grain bread	7.1
42	Exotic fruit average, mango, papaya, dried	7.1
43	Peach dried	7.1
44	Mixed rye and wheat flour	7.0
45	Ryebread	6.9
46	Ryebread low-sodium, with grains	6.9
47	Almond	6.9
48	Lentils green/brown	6.9
49	Bean stew dried beans	6.8
50	Barley flour	6.6
51	Barley, pearl	6.6
52	Barley, rolled	6.6
53	Ryebread 51% rye	6.5
54	Stew of black salsity	6.5
55	Chestnuts	6.5
56	Sesame seed, with hull	6.4
57	Soya flour, full fat	6.4
58	Sunflowerseed	6.4
59	Cereal muesli	6.4
60	Black salsify	6.3
61	Rice whole grain	6.3
62	Whole grain rice flour	6.3
63	Prune without stone	6.2
64	Raisin	6.2
65	Graham bread	6.1
66	Rye mixture bread	6.0
67	Crispbread, wheat	6.0
68	Chocolate plain	5.9
69	Dark blood bread	5.9
70	Dark, mixed grain bread	5.9
71	Cloudberry	5.8
72	Hazel nut	5.7
73	Rice cake	5.6
74	Muesli basic	5.4
75	Baking yeast	5.4
76	Apple, dried	5.3
77	Mixed fruit, dried	5.3
78	Rye malt bread	5.3
79	Potato dried	5.2
80	Bean hot pot	5.2
81	White beans in tomato sauce	5.2
82	Rye wheat bread	5.2
83	Fig with skin	5.2
84	Prune with stone, dried	5.1
85	Bean white, cooked	5.1
86	Rowan berry	5.1
87	Sea buckthorn berry	5.1
88	Buckwheat, whole grain	5.0
89	Walnut	5.0
90	Rutabaga/swede pastie rye crust	4.9
91	Mashed potato powder	4.8
92	Rye bread roll	4.7
93	Coconut milk	4.7
94	Date with stone, dried	4.6
95	Oat flour	4.6
96	Oat flour oats, rolled	4.6
97	Flour for bread roll	4.5
98	Macaroni whole wheat, spaghetti	4.5
99	Onion, dried	4.5
100	Semolina, whole wheat	4.5

Source: National Public Health Institute of Finland

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Last Updated ( Sunday, 25 November 2007 )

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