List Of Insoluble Fiber Foods Pdf

Food Items Serving SizeWeight in Grams (g)Food Items Serving SizeWeight in Grams (g)Food Items Serving SizeWeight in Grams (g)Food Items Serving SizeWeight in Grams (g)
FRUITSNUTS and SEEDSVEGETABLESWHOLE GRAIN FOODS
Apple, red, fresh with skin1 small1.8Almonds, raw1 oz3.5Asparagus, cooked½ cup 1.1Barley, cooked1/2 cup0.9
Apricots, fresh with skin41.7Black beans, cooked1/2 cup3.1Artichoke, cooked1 medium1.8Brown rice, cooked1/2 cup0.1
Blueberries, fresh3/4 cup1.1Flaxseeds2 tbsp.2.1Brussel sprouts, cooked1 cup1.9Oat bran, cooked3/4 cup1.8
Figs, dried1 cup1.6Garbanzo beans, cooked1/2 cup2.8Carrots, raw1 medium1.5Oatmeal, dry1/3 cup1.3
Kiwifruit, fresh1 large1Kidney beans, cooked1/2 cup2.9Kale, cooked1 cup5.1Oatmeal, cooked1 cup1.6
Mango, fresh1/2 small1.2Lentils, cooked1/2 cup3.8Lima beans, cooked1/2 cup2.2Quinoa (seeds), dry1/4 cup3.8
Pear, fresh1/2 large1.8Psyllium seed husks2 tbsp.0.9Potato with skin1 medium2.4Quinoa, cooked1/2 cup2.5
Raspberries, fresh1 cup2.4Sesame seeds1/4 cup2.6Soybeans (edamame)1/2 cup2.2Wheat bran1/2 cup1
Strawberries, fresh1 3/4 cup1.7Split peas, cooked1/2 cup2.4Sweet potato, peeled1 medium2.2Wholegrain pasta, cooked1 cup2.2
Black berriesSunflower seeds1/4 cup1.9Turnipssorghum
CocoaWalnuts1 oz2.5Okramillet
FlaxseedsCoconut (grated flakes or flour)Spinachamaranth
Passion fruitPopcornRadishesRye bread 1 slice 0.8
Banana1 medium1.8Pinto beans, cooked½ cup 1.9RutabagaPumpernickel bread 1 slice 1.2
Prunes4 medium1.8Peanuts, dry roasted1 ounce1.2Broccoli, raw½ cup1.4Whole grain bread 1 slice 0.1
Plums2 medium 1Navy beans, cooked ½ cup9.5Green peas½ cup1.2Whole wheat bread1 slice 0.3
Avocado Green beans, cooked½ cup1.2Wheat germ 3 tbsp.0.7
Pineapple1.1Squash, summer, cooked ½ cup1.2Couscous
Pomegranate0.49Tomato with skin1 medium 1
Watermelon0.3Zucchini, cooked ½ cup 1.2
Peach1Cauliflower
parsnips
Celery
Cucumbers
Courgettes
Bitter gourd13.5
Beetroot5.4
Fenugreek leaves4.2
Green onions, raw2.2
Eggplant5.3

Insoluble fiber is an important component of a healthy diet. It promotes digestive health, supports regular bowel movements, and helps prevent constipation. Including insoluble fiber-rich foods in your diet can be beneficial for overall gut health.

Are you looking for a comprehensive list of insoluble fiber foods? We’ve got you covered! Below is a downloadable PDF that includes a variety of foods categorized into fruits, nuts, seeds, beans, vegetables, and whole grains. By incorporating these foods into your meals, you can ensure a good intake of insoluble fiber.

Whether you’re searching for snack ideas or planning your next meal, this resource will provide you with the information you need to make wise dietary choices. Download the PDF and explore the world of insoluble fiber-rich foods!

Fruits with Insoluble Fiber

Fruits are not only delicious and refreshing, but they also offer a rich source of insoluble fiber. Incorporating these fiber-rich fruits into your diet can provide numerous health benefits. Notably, insoluble fiber aids in promoting healthy digestion, supporting regular bowel movements, and preventing constipation. By including a variety of these fruits in your meals or snacks, you can easily increase your intake of insoluble fiber.

Some examples of fruits that are particularly high in insoluble fiber include:

  • Apples with skin
  • Apricots
  • Bananas
  • Blackberries
  • Figs
  • Grapefruit
  • Kiwi
  • Oranges
  • Pears
  • Plums
  • Prunes
  • Raspberries
  • Strawberries

By incorporating these fruits into your daily routine, you can enjoy their natural sweetness while reaping the benefits of their insoluble fiber content. It’s important to note that including a variety of fruits in your diet ensures a more balanced intake of essential nutrients and dietary fiber.

So, why not make a delicious fruit salad or enjoy a refreshing smoothie with a mix of these insoluble fiber-rich fruits? Not only will it satisfy your taste buds, but it will also contribute to your overall fiber intake.

Nuts, Seeds, and Beans with Insoluble Fiber

Nuts, seeds, and beans are excellent sources of insoluble fiber that can easily be incorporated into your diet. Including these fiber-rich foods in your meals or as snacks can provide you with a good amount of insoluble fiber to support your digestive health. Here are some examples of nuts, seeds, and beans that are known for their high insoluble fiber content:

NutsSeedsBeans
AlmondsFlaxseedsBlack beans
PeanutsPsyllium seedsGarbanzo beans
WalnutsSesame seedsKidney beans
Split peasLentils
Sunflower seedsPinto beans

Including these nuts, seeds, and beans in your meals or as part of your snacks can help diversify your insoluble fiber intake. Some ways to incorporate them into your diet include adding almonds or walnuts to your oatmeal, sprinkling flaxseeds or sesame seeds on your salads, or including black beans or garbanzo beans in your soups or stews.

Vegetables with Insoluble Fiber

Vegetables play a crucial role in maintaining a balanced diet, and they are also abundant sources of insoluble fiber. By incorporating a variety of vegetables into your meals, you can ensure an adequate intake of this beneficial nutrient. Below is a list of vegetables that are rich in insoluble fiber:

  • Artichokes
  • Asparagus
  • Broccoli
  • Brussel sprouts
  • Carrots
  • Green peas
  • Green beans
  • Kale
  • Lima beans
  • Potatoes with skin
  • Soybeans (edamame)
  • Summer squash
  • Sweet potatoes
  • Tomatoes with skin
  • Zucchini

By including these vegetables in your meals or as side dishes, you can significantly enhance your insoluble fiber intake. Moreover, these vegetables are not only nutritious but also add flavor, color, and texture to your dishes. Whether you prefer them steamed, roasted, or sautéed, these fiber-rich vegetables are a must-have for a healthy and well-rounded diet.

Whole Grains with Insoluble Fiber

Whole grains are an excellent addition to your diet, providing a host of essential nutrients and a rich source of insoluble fiber. Adding these grains to your meals can help increase your overall intake of insoluble fiber, promoting optimal digestive health. Some examples of whole grains that are known for their high insoluble fiber content include barley, brown rice, oat bran, oatmeal, popcorn, pumpernickel bread, quinoa, rye bread, wheat bran, wheat germ, whole grain bread, whole wheat bread, and whole grain pasta.

Adding these fiber-rich foods to your diet not only supports digestive health but also aids in weight management and helps to regulate blood sugar levels. The high fiber content of whole grains promotes a feeling of fullness, preventing overeating and supporting a healthy weight. Additionally, the combination of insoluble fiber and other nutrients found in whole grains can help regulate the absorption of glucose, keeping blood sugar levels stable.

Incorporating these whole grains into your meals can be done in a variety of ways. You can swap refined grains for whole grains in dishes such as salads, stir-fries, and casseroles. Additionally, you can enjoy whole grain bread or pasta as a healthier alternative to their refined counterparts. By making these simple switches, you can reap the benefits of insoluble fiber and enjoy a well-rounded and nutritious diet.

Remember, while whole grains are a great source of insoluble fiber, it’s important to balance your fiber intake by including other fiber-rich foods such as fruits, vegetables, nuts, seeds, and beans. Strive for variety in your diet to ensure you’re getting a wide range of nutrients and fiber types, both soluble and insoluble.