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.
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:
- 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. - 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.
Insoluble Fiber
Insoluble fiber is a coarse material that does not dissolve in water. It is a roughage. It helps:
- 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.
- Prevent Intestinal Disorders:Insoluble fiber reduces pressure in the intestine by increasing the movement of food through the intestine.
- 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.
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 / Size | Total Fiber (g) | Sbl Fiber (g) | InSbl Fiber (g) |
| Cornflakes | 1 cup | 0.5 | 0.0 | 0.5 |
| White bread | 1 slice | 0.53 | 0.2 | 0.33 |
| Rye bread | 1 slice | 2.7 | 1.4 | 1.3 |
| Whole grain bread | 1 slice | 2.9 | 0.4 | 2.5 |
| 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 | 15 | 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 |
Sbl: Soluble, InSbl: Insoluble
* 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) | Sbl Fiber (g) | InSbl Fiber (g) |
| 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 |
Sbl: Soluble, InSbl: Insoluble
Soluble Fiber In Vegetables
| Food / Size | Total Fiber (g) | Sbl Fiber (g) | InSbl Fiber (g) |
| 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 |
Sbl: Soluble, InSbl: Insoluble
Fibrous Legumes & Lentils
| Food / Size | Total Fiber (g) | Sbl Fiber (g) | InSbl Fiber (g) |
| 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 |
Sbl: Soluble, InSbl: Insoluble
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
