Soluble Fiber & Insoluble Fiber Foods List
And you can get your optimum fiber amounts of soluble fiber and insoluble fiber foods high in fiber with this great high fiber foods list.
The bulk from both soluble fiber and insoluble fiber foods high in fiber can help prevent and alleviate constipation, diverticulosis and hemorrhoids.
Fiber also fills you up faster and for longer to help manage your weight.
Plus high fiber foods can improve your digestion, reduce cholesterol, lower blood sugar, remove harmful toxins, decrease the risk of breast and colon cancer and help prevent and treat diabetes and heart disease.
Healthy Soluble Fiber and Insoluble Fiber Foods
Soluble fiber dissolves easily in water, forming a gel-like substance that slows digestion, softens stools and improves elimination.
Insoluble fiber doesn't dissolve in water, but passes directly through the digestive system pretty much intact. Insoluble fiber increases stool bulk, keeping bowel movements regular and eliminating 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 |
You can use this list of high fiber foods to choose the healthiest soluble fiber and insoluble fiber foods high in fiber on a daily basis. Also make sure you get a printout of the High Fiber Foods List for a High Fiber Diet.
More Commonsense Health for You:
Healthy High Protein High Fiber Diet Plan
How to Eat Less, Move More & Lose Weight
How to Relieve Constipation Naturally in 7 Steps
Good Food Digestion and Digestive System Diagram
For a full color, Printable List of High Fiber Foods, enter your email address in the newsletter box below and we'll send you one!
References
Schulze MB, Liu S, Rimm EB, Manson JE, Willett WC, Hu FB. American Journal of Clinical Nutrition. Glycemic index, glycemic load, and dietary fiber intake and incidence of type 2 diabetes in younger and middle-aged women. Am J Clin Nutr 2004;80:348–56.
Fuchs CS, Giovannucci EL, Colditz GA, et al. New England Journal of Medicine. Dietary Fiber and the Risk of Colorectal Cancer and Adenoma in Women. N Engl J Med 1999;340:169–176.
Dhingra R, Sullivan L, Jacques PF, Wang TJ, Fox CS, Meigs JB, D'Agostino RB, Gaziano JM, Vasan RS. American Heart Association. Soft drink consumption and risk of developing cardiometabolic risk factors and the metabolic syndrome in middle-aged adults. Circulation 2007;116(5):480-8.
Sun Q, Spiegelman D, van Dam RM,et al. Archives of Internal Medicine. White rice, brown rice, and risk of type 2 diabetes in US men and women. Arch Intern Med 2010;170:961-9
Park Y, Hunter DJ, Spiegelman D, et al. Journal of the American Medical Association. Dietary Fiber Intake and Risk of Colorectal Cancer: A Pooled Analysis of Prospective Cohort Studies. JAMA 2005;294:2849–2857.
Pan A, Sun Q, Bernstein AM, et al. American Journal of Clinical Nutrition. Red meat consumption and risk of type 2 diabetes: 3 cohorts of US adults and an updated meta-analysis. Am J Clin Nutr 2011 Aug 10. [Epub ahead of print]
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