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

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



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