Soluble & Insoluble Fiber Foods List
[Pages:2]Soluble & Insoluble Fiber Foods List
Fresh & Dried Fruits Apple with skin Apricots, dried Banana Blackberries Figs, dried Grapefruit Kiwi Orange Pear Plums Prunes Raspberries Strawberries Nuts, Seeds & Beans Almonds, raw Black beans, cooked Flaxseeds Garbanzo beans, cooked Kidney beans, cooked Lentils, cooked Peanuts, dry roasted Pinto beans, cooked Psyllium seeds Sesame seeds Split peas, cooked Sunflower seeds Walnuts Vegetables Artichoke, cooked Asparagus, cooked Broccoli, raw Brussel Sprouts, cooked Carrot, raw Green peas, cooked Green beans, cooked Kale, cooked Lima beans, cooked Potato with skin Soybeans (edamame) Squash, summer, cooked Sweet potato, peeled Tomato with skin Zucchini, cooked Whole Grains Barley, cooked Brown rice, cooked Oat bran, cooked Oatmeal, cooked Popcorn, air-popped Pumpernickel bread Quinoa, cooked
Serving 1 medium 4 medium 1 medium ? cup 3 medium ? of large 1 large 1 medium 1 medium 2 medium 4 medium ? cup 1 cup
1 ounce ? cup 2 tbsp. ? cup ? cup ? cup 1 ounce ? cup 2 tbsp. ? cup ? cup ? cup 1 ounce
1 medium ? cup ? cup 1 cup 1 medium ? cup ? cup 1 cup ? cup 1 medium ? cup ? cup 1 medium 1 medium ? cup
? cup ? cup ? cup 1 cup 3 cups 1 slice ? cup
Soluble Fiber (g) 4.2 1.8 2.1 3.1 3.0 2.4 2.4 2.1 0.8 1.2 1.3 0.9 1.8
Insoluble Fiber (g) 1.5 1.7 0.7 0.7 2.3 0.7 0.8 1.3 3.2 1.0 1.8 2.3 2.6
0.7
3.5
3.8
3.1
2.7
2.1
1.2
2.8
2.9
2.9
2.8
3.8
1.1
1.2
5.5
1.9
7.1
0.9
0.7
2.6
1.1
2.4
1.1
1.9
0.6
2.5
4.7
1.8
1.7
1.1
1.3
1.4
1.7
1.9
1.1
1.5
3.2
1.2
0.8
1.2
2.1
5.1
2.1
2.2
2.4
2.4
2.7
2.2
1.3
1.2
2.7
2.2
0.3
1.0
1.4
1.2
3.3
0.9
1.3
0.1
2.2
1.8
2.4
1.6
3.2
0.4
1.5
1.2
1.7
2.5
Total Fiber (g) 5.7 3.5 2.8 3.8 5.3 3.1 3.2 3.4 4.0 2.2 3.1 3.2 4.4
4.2 6.9 4.8 4.0 5.8 6.6 2.3 7.4 8.0 3.3 3.5 3.0 3.1
6.5 2.8 2.7 3.6 2.6 4.4 2.0 7.2 4.3 4.8 4.9 2.5 4.9 1.3 2.6
4.2 1.4 4.0 4.0 3.6 1.7 4.2
Soluble & Insoluble Fiber Foods List
Rye bread
1 slice
1.9
0.8
2.7
Wheat bran
? 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
1 cup
4.1
2.2
6.3
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