Fiber, Insoluble
carbohydrate Unit: g
Insoluble fiber does not dissolve in water and adds bulk to stool, accelerating transit time through the colon and reducing constipation. It is found mainly in whole grains, wheat bran, and the skins of vegetables and fruits. Higher insoluble fiber intake is associated with a lower risk of colorectal cancer, though mechanisms are still being studied.
Reference Daily Intake · per 100g
USDA/NIH DRI · National Academies
Top 20 Foods by Fiber, Insoluble
Reference Daily Intake
No established RDA for this nutrient.
| # | Food | per 100g |
|---|---|---|
| 1 | Dried Figs | 8.3 g |
| 2 | Raw Bartlett Pear | 2.8 g |
| 3 | Raw Bartlett Pear | 2.8 g |
| 4 | Raw Broccoli | 2.4 g |
| 5 | Raw Green Kiwifruit | 2.3 g |
| 6 | Frozen Carrots | 1.9 g |
| 7 | Frozen Carrots | 1.9 g |
| 8 | Raw Navel Orange | 1.8 g |
| 9 | Raw Navel Orange | 1.8 g |
| 10 | Raw Romaine Lettuce | 1.7 g |
| 11 | Raw Yellow Peach | 0.900 g |
| 12 | Raw Nectarine | 0.900 g |
| 13 | Raw Strawberry | 0.900 g |
| 14 | Raw Cantaloupe | 0.500 g |