List of Insoluble and Soluble Fiber Foods

Soluble fiber is important for the management of blood cholesterol and keeping cancer away. Find a detailed list of foods containing soluble fibers.
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Soluble Fiber Foods

Soluble fibers are important to prevent Irritable Bowel Syndrome symptoms and to relieve diarrhea and constipation.

Soluble fiber has no calories because it fully passes through the body. Soluble fiber is not found in foods like bran and raw leafy green vegetables. Foods appearing fiberous need not be high in fiber like lettuce. The whole grains, cereal foods, fruits, vegetables and nuts, in general, are good sources of soluble fibers.
Given below is a list of foods with their total fiber content, soluble fiber content and insoluble fiber content.

List of Soluble & Insoluble Fiber Foods

Serving Size		Total Fiber (g)	Soluable Fiber (g)	Insoluble Fiber (g)
Breads, Cereals, and Pasta
Cornflakes	1 cup	0.5	0.0	0.5
White bread	1 slice	0.53	0.03	0.5
Rye bread	1 slice	2.7	0.8	1.9
Whole grain bread	1 slice	2.9	0.08	2.8
French bread	1 slice	1.0	0.4	0.6
Dinner roll	1 roll	0.8	0.03	0.8
White rice	1/2 cup cooked	0. 5	0.5	0.0
Brown rice	1/2 cup cooked	1.3	1.3	0.0
Egg noodles	1/2 cup cooked	0.8	0.3	0.8
Spaghetti	1/2 cup cooked	0.8	0.02	0.8
Bran (100%) cereal	1/2 cup	10.0	0.3	9.7
Rolled Oats	3/4 cup cooked	3.0	1.3	1.7
Oat bran	100g	-	5.0
Psyllium husk	10g	8.0	7.1	0.9
Oats, whole	1/2 cup cooked	1.6	0.5	1.1
Corn grits	1/2 cup cooked	1.9	0.61	0.3
Graham crackers	2	1.4	0.04	1.4
Rye wafers	3	2.3	0.06	2.2
Popcorn	3 cups	2.8	0.8	2.0
Fruits
Apple	1 small	3.9	2.3	1.6
Apricots	2 medium	1.3	0.9	0.4
Banana	1 small	1.3	0.6	0.7
Blackberries	1/2 cup	3.7	0.7	3.0
Cherries	10	0.9	0.3	0.6
Grapefruit	1/2 fruit	1.3	0.90	0.4
Orange	1 medium	2.0	1.3	0.7
Peach	1 medium	1.0	0.5	0.5
Pear	1 small	2.5	0.6	1.9
Pineapple	1/2 cup	0.8	0.2	0.6
Plums	2 medium	2.3	1.3	1.0
Strawberries	3/4 cup	2.4	0.9	1.5
Tangerine	1 medium	1.6	1.4	0.4
Vegetables
Broccoli	1 stalk	2.7	1.3	1.4
Carrots	1 large	2.9	1.3	1.6
Corn	2/3 cup	1.6	0.2	1.4
Lettuce	1 cup raw	0.5	0.2	0.3
Parsnips	1/2 cup cooked	4.4	0.4	4.0
Peas	1/2 cup cooked	5.2	2.0	3.2
Potatoes	1 small	3.8	2.2	1.6
Squash, summer	1/2 cup cooked	2.3	1.1	1.2
Tomato	1 small	0.8	0.1	0.7
Zucchini	1/2 cup cooked	2.5	1.1	1.4
Legumes
Green peas	2/3 cup cooked	3.9	0.6	3.3
Kidney beans	1/2 cup cooked	4.5	0.5	4.0
Lentils	2/3 cup cooked	4.5	0.6	3.9
Lima beans	1/2 cup cooked	1.4	0.2	1.2
Pinto beans	1/2 cup cooked	3.0	2.2	0.7
White beans	1/2 cup cooked	4.2	0.4	3.8

Data from Anderson JW, Bridges SR. Dietary fiber content of selected foods. Am J Clin Nutr 1988;47:440-7; Bowes AD.Bowes and Church's Food values of portions commonly used. 14th ed. New York: Harper & Row, 1985. And Internet resources

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List of Insoluble and Soluble Fiber Foods

Soluble Fiber Foods

List of Soluble & Insoluble Fiber Foods

List of soluber fiber foods is given on this page.