20 List of Insoluble Fiber Foods

Whole wheat is a type of grain that is widely known for its high fiber content, particularly insoluble fiber. It is a healthier alternative to refined wheat products. In addition to the benefits of fiber, whole wheat also contains prebiotics which provide nourishment to the beneficial bacteria in the gut.

Incorporating whole wheat into your diet is relatively easy as it can be found in various forms, including whole wheat flour, bread, pasta, and cereals. It can be used in a variety of recipes, from baking bread to making delicious and nutritious breakfast options.

Bran flakes are a popular breakfast cereal that has gained recognition for their health benefits and delicious taste. Made primarily from wheat bran, bran flakes are known for their high fiber content. Their crunchy texture and subtle nutty flavor make them a satisfying and wholesome breakfast option.

One of the main advantages of bran flakes is their ability to promote regular bowel movements and prevent constipation. Similarly, they can be enjoyed in various ways, such as with milk or yogurt, topped with fresh fruits or nuts, or even added to smoothies for an extra fiber boost. 

Brown rice is a whole grain that is the result of removing only the outermost layer, or hull, of the rice kernel. Unlike white rice, which has the bran and germ removed, brown rice retains these nutritious components, making it a healthier alternative.

Brown rice is rich in insoluble fiber, which is essential for our gut health. In addition to its nutritional benefits, brown rice has a distinctive nutty flavor and chewy texture that adds depth to a variety of dishes. It can be used as a base for stir-fries, salads, or even as a stuffing for vegetables.

Quinoa is a nutritious pseudo-cereal grain that has only recently found a place within our homes. However, it was initially cultivated by Indigenous people from the Andean region of South America. It is also often referred to as a 'superfood' due to its nutritional composition.

It is a complete protein source, containing all essential amino acids required by the human body. In addition, it is rich in both soluble and insoluble fiber. All of this makes it a popular option among vegetarians and vegans.

In terms of fiber, every 100 grams of corn contains 2.4 grams of fiber. As a result, corn is a low-glycemic food option for people suffering from diabetes. Almost every cuisine in the world has some form of corn in its diet due to its nutritional composition.

From corn on the cob to simple corn flour, there are endless ways to incorporate it into your diet. Make sure to consume a ton of water after having corn since it can be too dry for the digestive system.

In recent years, oatmeal has become a popular breakfast option in the US. It is prepared by cooking oats with milk and provides a sustained release of energy, keeping you fuller for longer. Oats as a widely consumed cereal grain have been cultivated for thousands of years.

They contain a soluble fiber called beta-glucan, which has been shown to lower cholesterol levels and promote heart health. Similarly, they also contain a significant amount of insoluble fiber as well. Oats can be ground into flour to make goods like cookies, bread, and granola bars.

Yet another grain on this list is the versatile barley. It is popular in Europe, North America, and Asia due to the ease of cultivation and the health benefits.

In addition to fiber, barley also contains a good amount of antioxidants. These can either be consumed on their own or ground to form flour. It has a nutty and chewy texture, which makes it a popular ingredient.

Who doesn't like to have a bucket of popcorn while in front of the TV? Turns out you can have all that popcorn without being concerned about the calories as these are a relatively healthy snack option. Air-popped popcorn is the healthiest option, as it contains no added fats or oils.

Since popcorn is made with corn, it makes sense that it made it into this list. These can be enjoyed in various forms, such as buttered, salted, caramel-coated, or even flavored with cheese or spices.

Nuts and seeds are similar to grains in that these are small but mighty powerhouses of nutrition. Seeds tend to have a higher fiber content than nuts, but it is important to include both of these foods in your diet.

Common nuts include almonds, walnuts and cashews, all of which are rich in fiber, protein, and healthy fats. Similarly, common seeds to incorporate in your diet are chia seeds, flaxseeds and pumpkin seeds. 

Legumes contain about 15-20 grams of fiber per cup. These are also rich in protein, with about 25% of the nutrient by weight. These are easy to find, sustainable, and extremely healthy.

If you're looking to increase insoluble fiber in your diet, adding legumes to your meal is one of the easiest and most feasible options. Especially if you're on a vegan or vegeterian diet, legumes can serve as a good source of protein as well.

Most of us are always looking for a way to include green vegetables in our diet that is tasty and simple to make. It is especially important if you're suffering from digestive issues like constipation.

It can also promote satiety, which helps control overeating. Another thing about leafy vegetables is that they go with a lot of recipes and are easy to find in supermarkets.

Originally cultivated in Central Asia thousands of years ago, carrots have become one of the most widely consumed vegetables worldwide. These are an excellent source of beta-carotene, a pigment that the body converts into vitamin A.

Similarly, they also contain dietary fiber, as about half a cup of grated carrot contains about 2 grams of fiber. You can either enjoy carrots on their own or in salads and other recipes.

Celery works best as a healthy snack due to its high water content. This crunchy, low-calorie vegetable has a distinct flavor and numerous health benefits.

Consuming fiber-rich foods like celery can aid in maintaining a healthy weight. The insoluble fiber in celery has also been associated with reducing the risk of developing certain types of cancer.

Cabbage is a leafy vegetable commonly available in the kitchen to prepare salads, coleslaw, or pickles. These are widely cultivated due to their nutritional composition.

Traditionally, cabbage was also used for medicinal purposes as they are believed to have anti-inflammatory and anti-cancer properties. As a result, cabbage is a key ingredient in traditional dishes such as sauerkraut, kimchi, and borscht.

Bell peppers come in various colors like green, red, yellow and orange. They are best known for their crisp texture and mild taste.  Due to this, they can be enjoyed raw in salads, stuffed with various fillings, sautéed with other vegetables, or added to soups, stews, or pasta dishes.

If you're looking to increase your fiber content, make sure to stock up on bell peppers as a snack or with your favorite recipes.

Cucumbers mostly consist of water. They make for a perfect summer snack due to this particular reason. Besides, they are also low in calories and rich in essential nutrients.

They remain a staple in cuisines worldwide, featuring in dishes like Greek tzatziki, Indian raita, and Japanese sunomono. They have also found their way into skincare routines due to their cooling and soothing properties.

Every 100 grams of cauliflower contains about 2 grams of fiber, which might not seem like a lot but the number adds up because of how frequently the vegetable is consumed. This vegetable has not found its footing in the Western culture but remains quite popular in Asia.

It promotes detoxification and boosts immune function. The mild taste of the florets allows it to soak up on the spices and serve as a vehicle for flavor.

Similarly to cabbage and cauliflower, brussels sprouts are also leafy green vegetables. They pair well with other ingredients like bacon, garlic, and Parmesan cheese. They are served added to hearty winter soups.

In terms of taste, Brussels sprouts have a mildly nutty and slightly sweet flavor. The flavors come out especially when roasted, sautéed or steamed.

Onions are one of the most popular vegetables in the plant kingdom. They are used as a common ingredient in countless culinary dishes around the world. What also help are the nutritional benefits associated with them.

The nutrients and fiber found in onions contribute to a healthy immune system, bone strength, and improved digestion. Historically, they have been used for centuries to treat various ailments, including coughs, colds, and inflammation as well.

Berries like strawberries, blueberries, raspberries, and blackberries are small, juicy fruits. These tiny fruits offer a burst of sweetness and health benefits.

The best way to enjoy berries is as a healthy snack but you can also add them to salads, and fruit bowls or blanch them and use them for baking. Try a berries bowl for breakfast as an effective way to help you with your digestive issues.