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Red apple clipart

Fiber - "Stool softener and sweeping brush"

sweeping brush

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 FruitsServing
Size
Soluble
Fiber (g)
Insoluble
Fiber (g)
Total
Fiber (g)
Apple, with skin1 medium4.21.55.7
Apricots, dried4 medium1.81.73.5
Banana1 medium2.1.072.8
Blackberries1/2 cup3.1.073.8
Blueberries1 cup1.72.54.2
Figs, dried3 medium3.02.35.3
Grapefruit1/2 fruit2.40.73.1
Kiwi fruit1 large2.40.83.2
Orange1 medium2.11.33.4
Pear1 medium0.83.24.0
Plums2 medium1.21.02.2
Prunes, dried4 medium1.31.83.1
Raspberries1/2 cup0.92.33.2
Strawberries1 cup1.82.64.4
Nuts, Seeds & BeansServing
Size
Soluble
Fiber (g)
Insoluble
Fiber (g)
Total
Fiber (g)
Almonds, raw1 ounce0.73.54.2
Black beans, cooked1/2 cup3.83.16.9
Black-eyed peas, cooked1/2 cup2.21.94.1
Flaxseeds2 tbsp.2.72.14.8
Garbanzo beans, cooked1/2 cup1.22.84.0
Kidney beans, cooked1/2 cup2.92.95.8
Lentils, cooked1/2 cup2.83.86.6
Peanuts, dry roasted1 ounce1.11.22.3
Pinto beans, cooked1/2 cup5.51.97.4
Psyllium seed husks2 tbsp.7.10.98.0
Sesame seeds1/4 cup0.72.63.3
Split peas, cooked1/2 cup1.12.43.4
Sunflower seeds1/4 cup1.11.93.0
Walnuts1 ounce0.62.53.1
White beans, cooked1/2 cup3.80.44.2
VegetablesServing
Size
Soluble
Fiber (g)
Insoluble
Fiber (g)
Total
Fiber (g)
Artichoke, cooked1 medium4.71.86.5
Asparagus, cooked1/2 cup1.71.12.8
Broccoli, raw1/2 cup1.31.42.7
Brussels sprouts, cooked1 cup1.71.93.6
Carrot, raw1 medium1.11.52.6
Green peas, cooked1/2 cup3.21.24.4
Green Beans, cooked1/2 cup0.81.22.0
Kale, cooked1 cup2.15.17.2
Lima beans, cooked1/2 cup2.12.24.3
Okra, cooked1/2 cup3.11.04.0
Potato with skin1 medium2.42.44.8
Soybeans (edamame)1/2 cup2.72.24.9
Squash, summer, cooked1/2 cup1.31.22.5
Squash, winter, cooked1/2 cup1.71.43.1
Sweet potato, peeled1 medium2.72.24.9
Tomato with skin1 medium0.31.01.3
Zucchini, cooked1/2 cup1.41.22.6
Whole grainsServing
Size
Soluble
Fiber (g)
Insoluble
Fiber (g)
Total
Fiber (g)
Barley, cooked1/2 cup3.30.94.2
Brown rice, cooked1/2 cup1.30.11.4
Millet, cooked1/2 cup2.70.63.3
Oat bran, cooked3/4 cup2.21.84.0
Oatmeal, dry1/3 cup1.41.32.7
Oatmeal, cooked1 cup2.41.64.0
Popcorn, air popped3 cups3.20.43.6
Pumpernickel bread1 slice1.51.21.7
Quinoa (seeds), dry1/4 cup2.53.86.3
Quinoa, cooked1/2 cup1.72.54.2
Rye bread1 slice1.90.82.7
Wheat bran1/2 cup11.31.012.3
Wheat germ3 tbsp.3.20.73.9
Wholegrain bread1 slice2.80.12.9
Whole wheat bread1 slice1.60.31.9
Wholegrain pasta, cooked1 cup4.12.26.3

Nine Life Choices for Vibrant Health

N E W  S T A R T S

Attend to Diet, Lifestyle & Emotional State

Nutrients-related:

Choose foods containing high-energy electrons

Choose foods containing high-energy electrons

High-energy electrons from sunlight transfer their energy to food. These electrons are a power source for the body...
Fiber – Stool softener and sweeping brush

Fiber – Stool softener and sweeping brush

Chart shows how much soluble and insoluble fiber content in foods...
Amino acids – Building blocks of protein

Amino acids – Building blocks of protein

Heads-up to vegans and vegetarians! You need to include a dietary sufficiency of 9 specific amino acids to enable your body to make proteins for muscles, connective tissue, enzymes and DNA...
Enzymes – Make it happen!

Enzymes – Make it happen!

Digestive, food-based and metabolic / systemic enzymes catalyze biological reactions that would not normally occur at physiological temperatures...