Foods containing fibre are a mainstay of HelloFresh meal kits, but not everyone realises that there are two main types: insoluble and soluble. Most nutritionists agree that soluble fibre is best described as a viscous or fermentable form of fibre, whereas insoluble fibre is better defined as roughage. As their names imply, insoluble fibre does not dissolve in water, while soluble fibre does. Because of this, the two types, both found in many everyday ingredients, have different effects on the body.
The key difference is that soluble fibre slows digestion, stabilises blood sugar and lowers cholesterol. Insoluble fibre, on the other hand, adds bulk to the digestive tract, supporting regular bowel movements and reducing the risk of constipation. Getting enough roughage also lowers the chance of developing certain health conditions. That’s why it’s important to include a mix of both in your diet. Read on to discover easy ways to add them to your home cooking.
Soluble and insoluble fibre foods list
Some foods are excellent choices if you want to increase both soluble and insoluble fibre because they contain high amounts of each. Broccoli is one such example, offering both soluble and insoluble fibre. So anything from this broccoli recipe collection would be a good place to start when building a balanced meal plan. Not all green vegetables provide both types in equal measure, however. Kale recipes, for instance, are ideal if you’re aiming for more insoluble fibre. That's because they deliver plenty of roughage, while garden peas lean more towards boosting soluble fibre intake.
Insoluble fibre foods
Soluble and insoluble fibre foods can be split, with some ingredients offering predominantly more roughage than soluble fibre. Good examples include:
- Wheat bran
- Wholemeal bread or pasta
- Brown rice
- Kale and other leafy greens
- Potato skins
- Nuts and seeds, such as almonds or sunflower seeds
Other ingredients like cabbage, cauliflower and green beans also provide plenty of insoluble fibre, so there are lots of ways to build variety into your diet.
Foods high in soluble fibre
What foods contain soluble fibre in greater quantities than insoluble fibre? These are some of the best options:
- Oats and barley
- Lentils and chickpeas
- Kidney beans and black beans
- Chia seeds or flaxseeds
- Apples, pears and citrus fruits
- Carrots and peas
Other fruits such as plums, prunes and grapefruit are also rich in soluble fibre, so you’ll have no shortage of choices when planning meals.
Why eat more insoluble fibre foods?
Insoluble fibre is often called roughage because it comes from the indigestible parts of plants, such as husks and seeds. Since it isn’t broken down in the gut, it adds bulk to stool and helps prevent it from becoming hard or compacted, making bowel movements more regular. Eating more insoluble fibre foods isn’t just about keeping you regular, however. It can also help to prevent some of the conditions associated with a slow digestive system by speeding the process up.
Adding fibre-rich vegetables, pulses and grains to your meals is a simple way to increase roughage intake. Recipes like this low-carb kale, chickpea & coconut stew are great examples — packed with plant-based fibre and easy to include in your weekly rotation.
Consuming roughage in reasonable quantities is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. Health professionals agree that adults should be eating around 30 grams of roughage every day — unless they have a medical condition that prevents them from doing so.
What it boils down to is ensuring you get some roughage into every meal, starting with a breakfast containing wholemeal bread or a sliced banana, for example. The same goes when snacking. Eating fruit, such as an apple or a pear, with its skin on will help to increase the intake of insoluble fibre, while snacking on a small handful of nuts offers the same benefit. You can also explore low carb recipes that naturally include fibre-rich ingredients like leafy greens, lentils and legumes to support balanced, healthy digestion.
Home cooking tips for foods high in soluble fibre and insoluble fibre
If you want to boost your intake of both soluble and insoluble fibre, try this lemon pepper chicken & garlic kale toss, a hearty dish that highlights kale, which naturally offers a mix of both fibre types.
Broccoli is another smart choice, and when you pair it with whole grains like brown rice, you get filling meals like this paprika chicken & broccoli recipe. Combining veg with grains is an easy way to build fibre into everyday cooking without sacrificing flavour.
Leafy greens also help, especially for insoluble fibre. Kale works well in hot and cold dishes alike,
from stews to salads. For a fibre-forward lunch that still feels indulgent, try our quick double beef & supergreen kale salad. You can also sprinkle in seeds, nuts or legumes to lift the fibre (and add protein and healthy fats). This will turn simple plates into well-rounded, gut-friendly meals.Insoluble Fibre Foods FAQ
Which foods are high in insoluble fibre?
Foods like wheat bran and walnuts are high in insoluble fibre. Other insoluble fibre foods worth adding to a well-balanced diet include green beans, cauliflower, celery, cabbage and seeds. That includes foods like pumpkin, sunflower and sesame seeds. Potato and cucumber skins are also a good source of insoluble fibre.
Does a banana contain soluble or insoluble fibre?
A banana contains both insoluble and soluble fibre. When bananas aren't quite fully ripe, they will typically contain more insoluble fibre. When fully ripe, you get more soluble fibre from them. A single banana contains about 3 grams of fibre on average, split over both types. Other soluble and insoluble fibre foods include apples, pears, carrots, lentils and flaxseeds.
Does insoluble fibre help you lose weight?
Insoluble fibre adds bulk to meals. This means that you will often feel fuller if you eat foods that contain it. In turn, this can help with weight loss, since it means that you are less liable to snack between mealtimes. Overall, insoluble fibre supports gut health, but it cannot help you lose weight on its own. Soluble fibre is often more associated with weight loss by nutritionists. It helps to stabilise blood sugar, thereby helping you get through between meals without feeling too hungry. Some studies suggest that soluble fibre may reduce how much fat is absorbed during the digestive process, but by how much is still a matter of debate.
Who should avoid insoluble fibre?
Too much insoluble fibre can cause issues for certain groups of people. This is particularly true for those with digestive conditions that can trigger flare-ups of inflammation in the gut. People with Crohn’s disease often fall into this category and may be advised to limit their roughage intake. Insoluble fibre can also be problematic for those with irritable bowel syndrome (IBS), where it may worsen bloating or discomfort. If you have IBS, are recovering from bowel surgery, or live with another digestive condition, it’s sensible to seek professional guidance on how much insoluble fibre to include in your diet.
Which fruit has the most fibre?
Avocados top the list for fibre-rich fruit, providing around 6.7 g of fibre per 100 g serving — a mix of both soluble and insoluble types. Raspberries are another great choice, with about 6.5 g of mostly insoluble fibre thanks to their seeds. Blackberries follow closely with around 5 g per 100 g, while guava and fresh figs are also excellent sources of dietary fibre.