List of Soluble Fiber Foods






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What Is Soluble Fiber?

Both soluble fibers and insoluble fibers are necessary for our body for proper functioning. Soluble fiber is important for the management of blood cholesterol and keeping cancer away. This page gives a detailed soluble fiber foods list.

Most soluble fiber is used by the bacteria in the colon to produce short-chain fatty acids which provide energy to the body, approximately 2 calories (8.5 kilojoules) per gram of soluble fiber. Becuse these calories do not raise blood sugar, so they don't count towards the total carbs.

daily need of dietary fibers | high fiber foods

In the US, the soluble fiber is counted as 4 calories per gram, but insoluble fiber is usually treated as 0 calories per gram and not mentioned on the label. In some countries, fiber is not listed on nutrition labels, and is considered 0 calories/gram when the food's total calories are computed.


Spluble Fiber vs Insoluble Fiber

Difference Between Soluble and Insoluble Fiber

Foods appearing fiberous need not be high in fiber like lettuce. The whole grains, cereals, fruits, vegetables and nuts, in general, are good soluble fiber foods.

Soluble fiber is made up of sticky substances like gums and gels and dissolves in water. It helps:

  1. Lower Blood Cholesterol: Studies have shown that foods high in soluble fiber can lower the blood cholesterol of people who are on a lowfat, low cholesterol diet. Soluble fiber probably increase the passage of bile acids through the digestive tract and cholesterol is taken out of the blood.
    Scientific studies have shown that oat bran, oatmeal and beans have significant cholesterol lowering properties. Corn bran, carrots and apples can also reduce cholesterol.
  2. Control Diabetes: Increased soluble fiber with complex carbohydrates in meals can make the hormone insulin work better resulting in slowing down the release of food into the intestine and keeps the blood sugar from rising rapidly. This allows patients to take less diabetes medication.
soluble fiber foods

Insoluble Fiber

Insoluble fiber is a coarse material that does not dissolve in water. It is a roughage. It helps:

  1. Prevent Constipation:Insoluble fiber should be taken with enough water. It swells and softens the stool and stimulates the intestinal muscles to relieve constipation. Fiber is a very good constipation remedy.
  2. Prevent Intestinal Disorders:Insoluble fiber reduces pressure in the intestine by increasing the movement of food through the intestine.
  3. Prevent Intestinal Cancer: Increasing the bulk and speed of food moving through the intestinal tract reduces time for harmful substances to build in intestine. This may help prevent cancer of the colon. See cancer types.

Given below is a list of foods with soluble and insoluble fibers.

Soluble Fiber List

Soluble fiber is not found in foods like bran and leafy green vegetables. Following is a list of good sopurces of solub le fiber.

Breads, Cereals, and Pasta

Food / SizeTotal Fiber (g)Soluble Fiber (g) Insoluble Fiber (g)
Cornflakes1 cup0.50.00.5
White bread1 slice 0.530.2 0.33
Rye bread1 slice2.71.41.3
Whole grain bread1 slice2.90.42.5
French bread1 slice 1.00.40.6
Dinner roll1 roll0.80.030.8
White rice 1/2 cup cooked0. 50.50.0
Brown rice1/2 cup cooked1.31.30.0
Egg noodles1/2 cup cooked0.80.30.8
Spaghetti1/2 cup cooked0.80.020.8
Bran (100%) cereal1/2 cup10.00.39.7
Rolled Oats3/4 cup cooked3.01.31.7
Oat bran100g155.0
Psyllium husk*10g8.07.10.9
Oats, whole1/2 cup cooked1.60.51.1
Corn grits1/2 cup cooked1.90.610.3
Graham crackers21.40.041.4
Rye wafers32.30.062.2
Popcorn3 cups2.80.82.0

* Psyllium contains mainly soluble fiber and only an insignificant amount of insouible fiber. It is a dietary supplement for a good source of soluble fiber.
Bananas, onions, garlic, Jeruseleum artichokes, wheat, etc are natural source of Inulin. Inulin is a natural soluble dietary fiber.

Soluble Fibers In Fruits

Food / Size Total Fiber (g)Soluble Fiber (g) Insoluble Fiber (g)
Apple1 small3.92.31.6
Apricots2 medium1.30.90.4
Banana1 small1.3 0.60.7
Blackberries1/2 cup3.70.73.0
Cherries100.90.30.6
Grapefruit 1/2 fruit1.30.900.4
Orange1 medium2.01.3 0.7
Peach1 medium1.00.50.5
Pear1 small2.50.61.9
Pineapple1/2 cup0.80.20.6
Plums2 medium2.31.31.0
Strawberries3/4 cup2.40.91.5
Tangerine1 medium1.61.40.4

Soluble Fiber In Vegetables

Food / Size Total Fiber (g)Soluble Fiber (g) Insoluble Fiber (g)
Broccoli1 stalk2.71.31.4
Carrots 1 large2.91.31.6
Corn2/3 cup1.60.21.4
Lettuce1 cup raw 0.5 0.20.3
Parsnips1/2 cup cooked4.40.44.0
Peas1/2 cup cooked5.22.03.2
Potatoes1 small3.82.21.6
Squash, summer1/2 cup cooked2.31.11.2
Tomato1 small0.80.10.7
Zucchini1/2 cup cooked2.51.11.4

Fibrous Legumes & Lentils

Food / SizeTotal Fiber (g)Solu- ble Fiber (g) Insoluble Fiber (g)
Green peas2/3 cup cooked3.90.63.3
Kidney beans1/2 cup cooked4.50.54.0
Lentils2/3 cup cooked4.50.63.9
Lima beans1/2 cup cooked1.40.21.2
Pinto beans1/2 cup cooked3.02.20.7
White beans1/2 cup cooked4.20.43.8

Soluble and insoluble fiber 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

References
1. Soluble vs. insoluble fiber
2. Fibre in food


Comments:


Comments to date: 5. Page 1 of 1.


Joy withers, IP: 90.244.128.103  4:19am on Wednesday, November 20th, 2013

Hoping the list will help with understanding which covers will help me.

Kevin, IP: 69.124.199.115  9:40am on Tuesday, August 13th, 2013

Great, simple, clear list showing the best sources of soluble fibre.

IBS Sufferer, IP: 81.156.166.64  1:29pm on Monday, February 11th, 2013

Very clear table and useful list, thank you for the extra information.

Denni, IP: 108.203.92.88  12:56pm on Wednesday, January 2nd, 2013

So much better than looking up each one!
Thank You!

Ken, IP: 173.74.15.44  10:22am on Saturday, December 8th, 2012

Great list. The key for good heart health is the soluable fiber. Thanks. Glycemic Guru


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List of soluble fiber content of foods is given.