Top Sources of Insoluable Fiber
- Wheat bran and wheat germ
- Oat bran
- Beans, lentils and legumes of all kinds (kidney, black, garbanzo, edamame, split peas, lima, navy, white, etc.)
- Berries, including blackberries, blueberries, raspberries, strawberries, etc.
- Whole grains, especially barley, quinoa, sorghum, millet, amaranth, oatmeal and rye
- Turnips
- Green peas
- Okra
- Spinach
- Radishes
- Rutabaga
- Coconut (grated flakes or flour)
- Cocoa
- Apples with skin
- Pears with skin
- Flaxseeds
- Avocado
- Sunflower seeds
- Potatoes and sweet potatoes
- Dried apricots, prunes, raisins, dates and figs
- Almonds
- Walnuts
- 100% whole grain pasta and breads
- Passion fruit
How much insoluble fiber should you get each day? There isn’t currently a recommended daily intake of strictly insoluble fiber, but rather total fiber.
How much fiber per day? The recommended intake for total fiber (soluble and insoluble combined) for adults 50 years and younger is 38 grams per day for men and 25 grams per day for women.
Adults over 50 may struggle with indigestion if they consume too much fiber, so around 30 grams for men and 20 to 25 grams for women per day is recommended, although eating more is not a bad thing if it doesn’t cause any issues.