He that takes medicine and neglects diet, wastes the skills of the physician. ........Chinese proverb

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
Last Updated on Tuesday, 06 October 2009
 
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