Fiber - "Stool softener and 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 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 |
