What Are Insoluble Dietary Fibers & What Foods Can I Find It In?

Dietary fibers are carbohydrates that we obtain from our diet.

Insoluble means that it can’t dissolve in water.

Insoluble fiber is the type of fiber that cannot be digested by the human body. It is a type of carbohydrate and is found in various fruits, vegetables and grains.

It is the part of the food that is left after the seeds, skin, and other parts of the food have been removed.

Insoluble fiber should be less than 3% of total dietary fiber intake. It is most commonly found in legumes such as beans, peas, lentils, and soybeans.

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What Are Dietary Fibers Good For?

Dietary fiber is defined as non-digestible carbohydrates.

Fiber cannot be broken down into sugar molecules in the body, like other carbohydrates. It passes through the body undigested.

Among other things, fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check. (source )

You can find benefits of consuming insoluble dietary fibers in Insoluble Fiber: 4 Research-Backed Benefits .

Differences Between Insoluble And Soluble Fibers

Soluble fibers are most often found in the cell walls of plants. They are digested by bacteria in the gut and aid in the formation of short chain fatty acids, which are a source of energy for the body.

Insoluble fibers, on the other hand, are indigestible by humans. They are found in the outer layers of the cell walls of plants. They are often found in cereal grains, fruits, and vegetables.

Examples of insoluble dietary fibers:

(source )

Foods You Can Find Insoluble Fiber In

You find Insoluble Fiber mostly in fruit, and vegetable products.

Examples of food sources include

Foods in our nutrition tool

You can find regularly updated top-ranked lists of foods for over 200+ nutrients in our nutrition tool.

If you are interested in what foods contain the most Insoluble Fiber, we recommend you visit our tool.

Here's our top-ranked list of foods that contain Insoluble Fiber.

Sara Niemelä

co-founder Care Omnia, Head Content Creator

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Nutrition is my passion. I've spent thousands upon thousands of hours reading, analyzing, categorizing and comparing research studies.

I’m a wife and a mother of three. I enjoy the outdoors, cooking, and spending time with my family.