Heal Yourself at Home
DIY SOLUTIONS FOR YOUR HEALTH
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FIBER in Foods - Soluble and Insoluble

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



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