Soluble Fiber Foods List

Soluble fiber is important for the management of blood cholesterol and keeping cancer away. This page gives a detailed list of soluble fiber foods and soluble and insoluble fiber content of fruits, vegetables, legumes and other foods.

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.

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.

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, cereals, fruits, vegetables and nuts, in general, are high in soluble fibers.

Given below is a list of foods with their total fiber content, soluble fiber content and insoluble fiber content.

Given below is a list of foods with their total fiber content, soluble fiber content and insoluble fiber content.

The list suggests that Psyllium husk, oat bran, parsnips, peas, potatoes, lentils, kidneybeans, etc. are rich in soluble 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