Soluble and Insoluble Fiber Foods List
- Fiber is found only in plant foods.
- Soluble fiber lowers unhealthy cholesterol. It also helps you digest foods more slowly, which controls blood glucose levels. Faster digestion can lead to blood glucose rising too high after you eat.
- Insoluble fiber helps add bulk to your stool, which helps to move waste through your body and prevent constipation.
- Both soluble and insoluble fiber help you feel and stay full, satisfying your hunger for longer periods of time.
- Eating more fiber also lowers your risk of heart disease and cancer.
Tips
- Try to eat 14 grams of total fiber for every 1000 calories you eat every day:
| Women |
Men |
- Age 19-50: About 25 grams
- Older than 50: About 21 grams
|
- Age 19-50: About 38 grams
- Older than 50: about 30 grams
|
- Regularly eating fiber from different foods will boost your digestive health.
Food Sources of Soluble Fiber
|
Food
|
Serving Size
|
Grams of Soluble Fiber
|
|
Oatmeal (cooked)
|
1 cup
|
4
|
|
Mango
|
1 small
|
3.4
|
|
Figs (dried)
|
3
|
2.8
|
|
Black beans
|
½ cup
|
2.4
|
|
Navy beans
|
½ cup
|
2.2
|
|
Oat bran cereal (cooked)
|
¾ cup
|
2.2
|
|
Kidney beans (light red)
|
½ cup
|
2
|
|
Brussels sprouts
|
½ cup
|
2
|
|
Apricots (fresh)
|
4
|
1.8
|
|
Orange
|
1 small
|
1.8
|
|
Pumpernickel bread
|
1 slice
|
1.2
|
|
Flaxseed (ground)
|
1 tablespoon
|
1.1
|
Food Sources of Insoluble Fiber
|
Food
|
Serving Size
|
Grams of Insoluble Fiber
|
|
Wheat bran
|
½ cup
|
11.3
|
|
Kidney beans (light red)
|
½ cup
|
5.9
|
|
Black beans
|
½ cup
|
3.7
|
|
Pear (fresh with skin)
|
1 large
|
3.6
|
|
Okra
|
½ cup
|
3.1
|
|
Green peas
|
½ cup
|
3
|
|
Raspberries
|
1 cup
|
2.4
|
|
Flaxseed (ground)
|
1 tablespoon
|
2.2
|
|
Barley (cooked)
|
½ cup
|
2.2
|
|
Sweet potato (without skin)
|
½ cup
|
2.2
|
|
Whole wheat pasta (cooked)
|
½ cup
|
2.1
|
|
Apple (fresh, with skin)
|
1 small
|
1.8
|
|
Banana
|
1 small
|
1.6
|
Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education.