IMPORTANT: Please read disclaimer below
Heal Yourself At Home
DIY SOLUTIONS FOR YOUR HEALTH
side bar
H2O2
FIBER in Foods - Soluble and Insoluable

Fiber in Foods

-Soluble and Insoluble

Soluble fiber

✔ Dissolves easily in water - by forming a gel-like substance

✔ Slows bowel contents allowing more time for digestion

✔ Softens stools - improving elimination.

Insoluble fiber

✔ Doesn't dissolve in water - passes directly through the digestive system pretty much intact

✔ Speed up bowel contents –by increasing stool bulk

✔ Eliminates constipation.


Soluble Fiber and Insoluble Fiber Foods List with Fiber Grams (g)

Fresh & Dried Fruits

Serving
Size

Soluble
Fiber (g)

Insoluble
Fiber (g)

Total
Fiber (g)

Apple, with skin

1 medium

4.2

1.5

5.7

Apricots, dried

4 medium

1.8

1.7

3.5

Banana

1 medium

2.1

.07

2.8

Blackberries

1/2 cup

3.1

.07

3.8

Blueberries

1 cup

1.7

2.5

4.2

Figs, dried

3 medium

3.0

2.3

5.3

Grapefruit

1/2 fruit

2.4

0.7

3.1

Kiwi fruit

1 large

2.4

0.8

3.2

Orange

1 medium

2.1

1.3

3.4

Pear

1 medium

0.8

3.2

4.0

Plums

2 medium

1.2

1.0

2.2

Prunes, dried

4 medium

1.3

1.8

3.1

Raspberries

1/2 cup

0.9

2.3

3.2

Strawberries

1 cup

1.8

2.6

4.4

Nuts, Seeds & Beans

Serving
Size

Soluble
Fiber (g)

Insoluble
Fiber (g)

Total
Fiber(g)

Almonds, raw

1 ounce

0.7

3.5

4.2

Black beans, cooked

1/2 cup

3.8

3.1

6.9

Black-eyed peas, cooked

1/2 cup

2.2

1.9

4.1

Flaxseeds

2 tbsp.

2.7

2.1

4.8

Garbanzo beans, cooked

1/2 cup

1.2

2.8

4.0

Kidney beans, cooked

1/2 cup

2.9

2.9

5.8

Lentils, cooked

1/2 cup

2.8

3.8

6.6

Peanuts, dry roasted

1 ounce

1.1

1.2

2.3

Pinto beans, cooked

1/2 cup

5.5

1.9

7.4

Psyllium seed husks

2 tbsp.

7.1

0.9

8.0

Sesame seeds

1/4 cup

0.7

2.6

3.3

Split peas, cooked

1/2 cup

1.1

2.4

3.4

Sunflower seeds

1/4 cup

1.1

1.9

3.0

Walnuts

1 ounce

0.6

2.5

3.1

White beans, cooked

1/2 cup

3.8

0.4

4.2

Vegetables

Serving
Size

Soluble
Fiber (g)

Insoluble
Fiber (g)

Total
Fiber (g)

Artichoke, cooked

1 medium

4.7

1.8

6.5

Asparagus, cooked

1/2 cup

1.7

1.1

2.8

Broccoli, raw

1/2 cup

1.3

1.4

2.7

Brussels sprouts, cooked

1 cup

1.7

1.9

3.6

Carrot, raw

1 medium

1.1

1.5

2.6

Green peas, cooked

1/2 cup

3.2

1.2

4.4

Green Beans, cooked

1/2 cup

0.8

1.2

2.0

Kale, cooked

1 cup

2.1

5.1

7.2

Lima beans, cooked

1/2 cup

2.1

2.2

4.3

Okra, cooked

1/2 cup

3.1

1.0

4.0

Potato with skin

1 medium

2.4

2.4

4.8

Soybeans (edamame)

1/2 cup

2.7

2.2

4.9

Squash, summer, cooked

1/2 cup

1.3

1.2

2.5

Squash, winter, cooked

1/2 cup

1.7

1.4

3.1

Sweet potato, peeled

1 medium

2.7

2.2

4.9

Tomato with skin

1 medium

0.3

1.0

1.3

Zucchini, cooked

1/2 cup

1.4

1.2

2.6

Whole Grains

Serving
Size

SolubleFiber (g)

Insoluble
Fiber (g)

TotalFiber (g)

Barley, cooked

1/2 cup

3.3

0.9

4.2

Brown rice, cooked

1/2 cup

1.3

0.1

1.4

Millet, cooked

1/2 cup

2.7

0.6

3.3

Oat bran, cooked

3/4 cup

2.2

1.8

4.0

Oatmeal, dry

1/3 cup

1.4

1.3

2.7

Oatmeal, cooked

1 cup

2.4

1.6

4.0

Popcorn, air popped

3 cups

3.2

0.4

3.6

Pumpernickel bread

1 slice

1.5

1.2

1.7

Quinoa (seeds), dry

1/4 cup

2.5

3.8

6.3

Quinoa, cooked

1/2 cup

1.7

2.5

4.2

Rye bread

1 slice

1.9

0.8

2.7

Wheat bran

1/2 cup

11.3

1.0

12.3

Wheat germ

3 tbsp.

3.2

0.7

3.9

Wholegrain bread

1 slice

2.8

0.1

2.9

Whole wheat bread

1 slice

1.6

0.3

1.9

Wholegrain pasta, cooked

1 cup

4.1

2.2

6.3



DISCLAIMER: The content on this website is intended for informational, and educational purposes only and not as a substitute for the medical advice, treatment or diagnosis of a licensed health professional. The author of this website is a researcher, not a health professional, and shall in no event be held liable to any party for any direct, indirect, special, incidental, punitive or other damages arising from any use of the content of this website. Any references to health benefits of specifically named products on this site are this website author's sole opinion and are not approved or supported by their manufacturers or distributors. COPYRIGHT 2009-2017