What fruit has the most insoluble fiber?

Bananas , for example, have insoluble fiber but only around two grams. In comparison, as well as being rich in antioxidants and other nutrients, berries are high in insoluble fiber. Raspberries contain around seven grams per cup, for example, while blackberries contain around six grams of insoluble fiber.6 May 2020

Oats are well-known as a good source of soluble fiber, the type of dietary fiber linked to lower blood cholesterol and a decreased risk of diabetes. However, oats also contain a high concentration of insoluble fiber .

Soluble fiber gives stool bulk. Foods that are good sources of soluble fiber include apples, bananas, barley, oats, and beans. Insoluble fiber helps speed up the transit of food in the digestive tract and helps prevent constipation.

Foods high in insoluble fiber include fruits , nuts and seeds, vegetables, wheat bran and whole grains.9 Eyl 2021

To get the biggest insoluble fiber bang for your buck, opt for roasted soybeans (almost 17 grams per cup) or cooked pinto beans (almost 11 grams per cup).8 Tem 2019

Good sources of insoluble fiber include beans, whole wheat or bran products, green beans, potatoes, cauliflowers, and nuts . While many fiber supplements exist, most do not contain the additional vitamins and minerals, including vitamin B and iron, found in fiber-rich foods.

Specific examples of insoluble fiber include corn, kidney beans, turnips, peas, okra and pinto beans . Insoluble fibers pass through our digestive system and look almost the same as when they were consumed.