Foods high in insoluble fiber

Ranked by grams of insoluble fiber per serving.

The top 25

The 25 plant foods with the most insoluble fiber per serving
#	Food	Serving	Insoluble	Total
1	Fiber One cereal⅔ cup	⅔ cup	17.2 g	18 g
2	All-Bran cereal⅔ cup	⅔ cup	9.3 g	12.3 g
3	Chia seeds1 oz	1 oz	8.6 g	9.6 g
4	Navy beans½ cup, cooked	½ cup, cooked	8.5 g	9.6 g
5	Adzuki beans½ cup, cooked	½ cup, cooked	7.4 g	8.4 g
6	Lentils½ cup, cooked	½ cup, cooked	7.1 g	7.8 g
7	Mung beans½ cup, cooked	½ cup, cooked	7.1 g	7.7 g
8	Pinto beans½ cup, cooked	½ cup, cooked	6.9 g	7.7 g
9	Borlotti beans½ cup, cooked	½ cup, cooked	6.8 g	7.7 g
10	Raspberries1 cup	1 cup	6.8 g	8 g
11	Acorn squash1 cup, cubes, baked	1 cup, cubes, baked	6.8 g	9 g
12	Black beans½ cup, cooked	½ cup, cooked	6.6 g	7.5 g
13	Lima beans½ cup, cooked	½ cup, cooked	6.1 g	6.6 g
14	Chickpeas½ cup, cooked	½ cup, cooked	6 g	6.2 g
15	Kidney beans½ cup, cooked	½ cup, cooked	5.9 g	6.6 g
16	Persimmon1 fruit	1 fruit	5.3 g	6 g
17	Black-eyed peas½ cup, cooked	½ cup, cooked	5.2 g	5.6 g
18	Chickpea pasta (dry)2 oz, dry	2 oz, dry	5.1 g	8 g
19	Butternut squash1 cup, cubes, baked	1 cup, cubes, baked	5.1 g	6.6 g
20	White beans½ cup, cooked	½ cup, cooked	5 g	5.7 g
21	Tempeh3 oz	3 oz	4.7 g	6 g
22	Gooseberries1 cup	1 cup	4.7 g	6.5 g
23	Soybeans½ cup, cooked	½ cup, cooked	4.5 g	5.2 g
24	Coconut, dried (unsweetened)1 oz	1 oz	4.4 g	4.6 g
25	Kohlrabi1 cup, raw	1 cup, raw	4.1 g	4.9 g

Best in each group

Beans & legumes

Vegetables

Fruits

Grains & cereals

Nuts & seeds

What insoluble fiber does

Insoluble fiber doesn’t dissolve in water. It adds bulk to stool and appears to help food pass more quickly through your gut.

Wheat bran, whole grains and vegetables are good sources.

Foods high in soluble fiber

Sources: MedlinePlus

Questions

Which foods are highest in insoluble fiber?

Per serving: Fiber One cereal (17.2 g), All-Bran cereal (9.3 g), chia seeds (8.6 g), navy beans (8.5 g) and adzuki beans (7.4 g).

Which fruits are high in insoluble fiber?

Raspberries (6.8 g), persimmon (5.3 g) and gooseberries (4.7 g), per serving.

Which vegetables are high in insoluble fiber?

Acorn squash (6.8 g), butternut squash (5.1 g) and kohlrabi (4.1 g), per serving.

What does insoluble fiber do?

It doesn’t dissolve in water. It adds bulk to stool and appears to help food pass more quickly through your stomach and intestines.

Should you eat more soluble or insoluble fiber?

Both, and there’s no separate target for each. Most plant foods have a mix, so eating a variety of beans, whole grains, fruit, vegetables, nuts and seeds covers both.

Only foods with a soluble and insoluble split are ranked: 161 of 247. Total fiber is from USDA FoodData Central. The split is an estimate, and labs measure it in different ways, so other charts may show other numbers.