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The Rich List: Insoluble Fibre Rich Food List
Cate Boyd
Cate Boyd
Find out which foods are on the rich list: Here we share the insoluble fibre rich food list, with recipes and everything else you need to know.
What Is Insoluble Fibre
Insoluble fibre rich food is a type of dietary fibre that doesn’t dissolve in water. Instead, it adds bulk to your stool and helps food pass more quickly through your digestive tract. It’s often referred to as the “roughage” in your diet — but it’s much more than that – it’s crucial for gut health, and especially as we age.
Dietary fibres can be either water-soluble or water-insoluble, with most plant foods containing a mixture of both. Around 20 per cent of consumed dietary fibre is soluble, and 80 per cent insoluble.
Two main types of dietary fibre include:
- Soluble fibre: dissolves in water and forms a gel (good for cholesterol and blood sugar)
- Insoluble fibre: does not dissolve in water and helps prevent constipation
Why Women 30+ Need Insoluble Fibre Rich Food
As women hit their 30s and 40s, changes in hormones (like estrogen and progesterone) can affect digestion. Common complaints include:
- Constipation
- Bloating
- Sluggish bowel movements
- Feeling “backed up” before periods
Insoluble fibre helps by:
✅ Increasing stool bulk
✅ Stool softening, shortening bowel transit time, preventing constipation
✅ Supporting hormone detox through regular elimination
✅ Feeding beneficial bacteria (yes, insoluble fibre helps too!)
✅ Reducing risk of colon disease
Best Insoluble Fibre Rich Food for Women
Insoluble fibres consist mainly of cellulose, hemicellulose, and lignin, and are found in wheat bran, most grain products and vegetables
These foods, which are particularly high in insoluble fibre, help increase stool bulk and support regular bowel movements — essential for hormone clearance, gut health, and feeling lighter and less bloated.
| Food | Serving Size | Fibre (approx.) | Fibre Type |
|---|---|---|---|
| Whole wheat pasta | 1 cup (cooked) | 5–6g | Insoluble |
| Quinoa | 1 cup (cooked) | 5g | Mixed (mostly insoluble) |
| Popcorn (plain, air-popped) | 3 cups | 3.6g | Insoluble |
| Apple (with skin) | 1 medium | 3–4g | Mixed (skin = insoluble) |
| Pear (with skin) | 1 medium | 5–6g | Mixed (skin = insoluble) |
| Berries (esp. raspberries) | 1 cup | 8g | Mixed (skins = insoluble) |
| Green beans | ½ cup (cooked) | 2g | Insoluble |
| Courgette (with skin) | 1 cup (cooked) | 2g | Insoluble |
| Wholegrain crackers (e.g., Ryvita) | 2 crackers | 3–4g | Insoluble |
| Chickpeas (whole) | ½ cup | 6g | Mixed |
| Flaxseed (ground) | 1 tbsp | 2g | Mixed (insoluble + lignans) |
| Wheat bran | 2 tbsp | 4g | Insoluble |
Here’s a list of insoluble fibre rich foods you can easily add to your daily meals:
| Food | Serving Size | Fibre Content | Fibre Type |
|---|---|---|---|
| Whole wheat bread | 1 slice | 2g | Mostly insoluble |
| Brown rice | ½ cup (cooked) | 1.8g | Insoluble |
| Bran flakes | 1 cup | 7g | Insoluble |
| Carrots (raw) | 1 medium | 2g | Insoluble |
| Celery | 2 stalks | 2g | Insoluble |
| Broccoli | ½ cup (cooked) | 2.5g | Mixed (mostly insoluble) |
| Cabbage (raw) | 1 cup | 1.8g | Insoluble |
| Whole almonds | 28g (about 23 nuts) | 3.5g | Mixed (skin = insoluble) |
| Kidney beans | ½ cup (cooked) | 5g | Mixed (good insoluble) |
| Sweetcorn | ½ cup | 2g | Insoluble |
| Hummus (chickpea-based) | 2 tbsp (approx. 60g) | ~2.5g | Mostly soluble |
Tip: Leave skins on fruits and veg like apples, pears, and potatoes — the skins are loaded with insoluble fibre. For example leaving the skin on potatoes doubles the fibre content.
Insoluble Fibre Rich Food Meal & Snack Ideas
These suggestions are packed with bulk-building, gut-sweeping fibre to keep things moving and support hormone detox.
Breakfast Ideas
- High-fibre porridge: Rolled oats + grated apple (with skin) + ground flaxseed
- Wholegrain toast with almond butter + sliced pear (skin on)
- Bran cereal or Weetabix with berries and oat milk
- Omelette with mushrooms and broccoli + a slice of wholemeal toast
Lunch Ideas
- Wholemeal wrap with hummus, grated carrot, red cabbage & rocket
- Quinoa salad with chickpeas, roasted courgette, and tahini dressing
- Lentil and vegetable soup with a slice of seeded wholemeal bread
- Baked sweet potato with black beans, green onions, and salsa
Dinner Ideas
- Brown rice stir-fry with tofu, cabbage, and green beans
- Whole wheat pasta with roasted veg (broccoli, peppers, onions) and pesto
- Stuffed peppers with quinoa, lentils, and chopped veg
- Salmon with bulgur wheat and steamed carrots + kale
Snack Ideas
- Ryvita + mashed avocado and cherry tomatoes
- Apple slices with peanut butter (leave skin on!)
- Air-popped popcorn with a sprinkle of nutritional yeast
- Hummus + raw veg sticks (carrot, celery, cucumber)
- Chia pudding with berries and almond flakes
- Baked oat bars with flaxseed, nuts, and dried fruits
Easy Tips to Boost Insoluble Fibre Intake
- Don’t fear stalks and skins – it’s where the fibre hides!
- Add seeds or bran to your breakfast or baking
- Choose whole grains over white/refined alternatives
- Include legumes at least 3x per week
- Snack smart — nuts, raw veg, or high-fibre crackers are easy wins
- Drink plenty of water when increasing fibre to avoid bloating
- Supplement with Psyllium Husk (blend of insoluble and soluble fibre) – See Pretty Pea APPETITE and FIBRE PILLS
What Does the Science Say?
1. Improved Digestion & Bowel Function
Studies show insoluble fibre shortens transit time and increases stool bulk, helping prevent constipation — a common issue among women.
2. Supports Hormone Detox
Regular bowel movements are essential for excreting metabolised oestrogen. A sluggish gut can lead to oestrogen dominance, linked with PMS, heavy periods, and breast tenderness.
PERIMENOPAUSE SUPPLEMENTS
The Science: High Fibre Diet Study
The effect of dietary fibre on serum estrogen concentrations was studied in 62 premenopausal women. Their daily dietary fibre intake was increased from an average of 15 g to 30 g/d by supplementation with wheat, oat, or corn bran.
After 2 monoths on the high fibre diets, the wheat-bran–supplemented group showed significant reductions in serum estrone and estradiol. The serum estrogens were unaffected by dietary-fibre supplementation with oat or corn brans.
3. Reduces Risk of Colon Disease
Studies indicate long-term intake of insoluble fibre is associated with a lower risk of diverticulitis and colon disease.
Insoluble Fibre Rich Food – Final Thoughts
If you’ve been focusing only on “gut-friendly” yoghurts or probiotics, it’s time to give fibre—especially insoluble fibre—the credit it deserves. It’s one of the simplest, cheapest, and most effective ways to support gut health, mood and hormones as you move through your 30s, 40s and beyond.
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Insoluble Fibre Rich Food – References
Source: Harvard T.H. Chan School of Public Health
Study: Safe & MacRae, 2016, Nutrients
Source: Eswaran et al., 2013, Gastroenterology Clinics
Source: Slavin, J., 2013, Advances in Nutrition
High-fiber diet reduces serum estrogen concentrations in premenopausal women – PubMed
