Heal Yourself At Home
DIY SOLUTIONS FOR YOUR HEALTH
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

Soluble  Fiber (g)

 Insoluble
 Fiber (g)

Total  Fiber (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



NUTRITION LINKS

NUTRITION Related Links

“N” = Nutrition

“Live to Eat or Eat to Live”

FOODS

Fruits and Vegetables:

 

Fruits and Vegetables

  - How much Fructose in Fruit?

  - Lemon Juice

  - Sulforaphane  "Eat Your Broccoli!"

  - Garlic

 

Proteins:

Dairy

Eggs

Meat

Fish

 

Fats:

Fats & Oils

 

Carbs:

Grains

Sweeteners

  - Raw Honey

  - Too much sugar

 

Fiber:/span>

Fiber in Foods    “Soluble and Insoluble”

 

Antinutrients:

Antinutrients

  - Phytic Acid / Phytate    “Malabsorption Agent”

 

Other food types:

Herbs, Salt and Spices

Beverages

Legumes, Nuts, Seeds, Dried Fruit

 

Maximize Nutrition in Foods:

Cooking - How to Preserve Nutrients in vegetables

RECIPES

Budwig Breakfast Menu

Breakfast Menu

ENZYMES

ENZYMES  - “Make it Happen!”

PROBIOTICS

PROBIOTICS  - “For Life”

 MINERALS

MINERALS

Calcium

Potassium

Phosphate

Sodium

Chloride

Magnesium – “Missing Miracle Mineral”

Sulfur – “Healing Mineral”

 

Iodine – “Universal Medicine”

Fluoride

Selenium

Zinc

Manganese

Copper

Chromium

Molybdenum

Boron

Iron

ANTI

-OXIDANTS

/VITAMINS

Food /Supplemental Antioxidants

 

Vitamin A – “Grass Vitamin”

Vitamin B Complex

  - Vitamin B9 (Folate)

  - Vitamin B12 (Cobalamin)

Vitamin C – “God’s Medicine”

Vitamin D – “Sunshine Vitamin”

Vitamin E

Vitamin K – “Klotting and Kalcium”

CoQ10 – “Spark and Dampener”

 

Alpha Lipoic Acid 

 

MELATONIN – “Darkness Hormone”

 

Dark Chocolate  – “Anti-inflammatory    

/Antidepressant”

GLYCO

-NUTRIENTS

Essential sugars

FATS

HIGH OR LOW FAT - FAKE OR NO FAT?

 

EFAS  –“The Fats of Life”  

(Essential Fatty Acids Omega-3 and Omega-6)

Damaged/Altered (Toxic) Fats

AMINO ACIDS

L-Arginine - "Precursor to Nitric Oxide (NO)"

HARMFUL

FOODS

Harmful foods / ingredients – Main Page

 

Genetically Modified Organisms (GMOs)

 

MSG “And other forms of neurotoxic free glutamic acid”

 

"Sickly Sweet"

- Aspartame  -  “Excitotoxin”

- Splenda (Sucralose)  -  “An Organochlorine"

- Too much Fructose -  “Burdens liver / Increases inflammation / Favors Fat production"

- Too much Sugar -  “Common addiction affecting health"

 

Nanotechnology

 

Caffeine - "The Jitter Drug"

 

Microwaved Foods  - "Not so convenient for your health" 

 

Chlorine  - “Disease-causing Disinfectant in your Water"

 

Fluoride  - "Mega Health fraud and Cover-up"

 

Food Colorings

HERBS

5-HTP  - “SSRI Alternative”

DIM  - “Anti-estrogen with Anticancer Benefits"

SUPPLEMENTS

Daily Nutritional Supplement Chart

 

"Green Drink" -  A whole food multivitamin supplement

OTHER LINKS

Electron-Rich Foods

Bible References to Health