Recommended soluble fiber intake is 3-25 grams a day. The more, the better health benefits you can get. A minimum of 10 grams a day is recommended to decrease cholesterol levels.
Read here to know more about the types of soluble fiber. And here about all fiber types. The Soluble fiber calculator can also help you count out how much you ate or plan out your daily meals to get enough soluble fiber.
This post introduces you to natural food sources of soluble fiber and the amounts. Foods high in soluble fiber are listed in the categories. You should eat at least 6-8 servings of fruits, vegetables, leafy greens, and berries. If you are familiar with the daily dozen recommendation and follow it, you easily get 16 grams of soluble fiber a day!
Legumes
| Cooked legumes | Amount | Soluble fiber grams | Total fiber grams | Calories |
|---|---|---|---|---|
| 1.Black beans | ½ cup | 3,6 | 7,5 | 166 |
| 2 Lima beans | ½ cup | 3,5 | 4,7 | 163 |
| 3 Soy beans | ½ cup | 2,8 | 6,4 | 151 |
| 4 Navy beans | ½ cup | 2,2 | 9,5 | 177 |
| 5 Pinto beans | ½ cup | 2,1 | 7,7 | 177 |
| 6 Chickpeas | ½ cup | 1,9 | 7,5 | 166 |
| 7 Kidney beans | ½ cup | 1,9 | 6,4 | 163 |
| 8 Lentils | ½ cup | 0,8 | 1,9 | 102 |
Nuts and seeds
| Food | Amount | Soluble fiber grams | Total fiber grams | Calories |
|---|---|---|---|---|
| 9 Ground flax seed | 1 tbsp | 0,7 | 2 | 57 |
| 10 Chia seeds | 1 tbsp | 0,7 | 3,4 | 46 |
| 11 Sunflower seed | ¼ cup | 1 | 4 | 209 |
| 12 Hazelnuts | ¼ cup | 1,1 | 3,3 | 212 |
Fruits and berries
| Food | Amount | Soluble fiber grams | Total fiber grams | Calories |
|---|---|---|---|---|
| 13 Purple passion fruit, peeled | ¼ cup | 3,2 | 6,1 | 67 |
| 14 Avocado, peeled without stone | 1 medium | 1,9 | 8 | 238 |
| 15 Dried figs | ¼ cup | 3,8 | 5 | 139 |
| 16 Pear with peels | 1 medium, 220 g | 1,4 | 7,5 | 84 |
| 17 Nectarine, peeled | 1 medium, 55g | 1 | 2,6 | 55 |
| 18 Apricot with peels | 3 small ones, 100g | 0,8 | 1,9 | 53 |
| 19 Apple with peels | 1 medium 200 g | 1,2 | 3,1 | 78 |
| 20 Banana peeled | 1 medium 125g | 0,9 | 2,2 | 109 |
| 21 Orange, peeled | 1 medium, 215g | 2,6 | 4,5 | 98 |
Grain products
| Food | Amount | Soluble fiber grams | Total fiber grams | Calories |
|---|---|---|---|---|
| 22 Rolled Oats, dryweight | 100 grams | 1,1 | 10 | 382 |
| 23 Pearled barley, dryweight | 100 grams | 1 | 7,6 | 322 |
| 24 Brown rice, dryweight | 100 grams | 0,6 | 4 | 349 |
| 25 Wholegrain pasta, dry | 100 grams | 0,9 | 6 | 355 |
| 26 Quinoa, dry | 100 grams | 1,5 | 7 | 347 |
| 27 Rye bread | 2 slices, 60 grams | 0,8 | 6 | 154 |
Vegetables and greens
| Cooked vegetables | Amount | Soluble fiber grams | Total fiber grams | Calories |
|---|---|---|---|---|
| 28 Brussel sprouts | 100 grams | 0,9 | 4,4 | 41 |
| 29 Sweet potatoes | 100 grams | 1,1 | 3 | 81 |
| 30 Broccoli | 100 grams | 0,9 | 3,5 | 35 |
| 31 Asparagus | 100 grams | 0,8 | 3,5 | 32 |
| 32 Turnip | 100 grams | 0,6 | 2,9 | 35 |
| 33 Carrots | 100 grams | 0,8 | 2,6 | 33 |
| 34 Green beans | 100 grams | 1 | 2,6 | 38 |
| 35 Beets | 100 grams | 1,3 | 2,5 | 45 |
| 36 Potatoes | 100 grams | 0,3 | 0,8 | 64 |
| 37 Kale | 100 grams | 0,9 | 6,7 | 38 |
| 38 Spinach | 100 grams | 0,4 | 1,9 | 18 |
Supplements
| Source | Amount | Soluble fiber grams | Total fiber grams | Calories |
|---|---|---|---|---|
| 39 Psyllium husk | 1 tbsp | 3,5 | 8,5 | 17 |
| 40 Glucomannan (Konjac) | 3 capsules | 1,8 | ||
| 41 Inulin powder | 1 scoop, 8 grams | 7,5 | ||
| 42 Pectin | 2 capsules | 1 | ||
| 43 Beta-glucan | 3 capsules | 0,8 | ||
| 44 Guar Gum powder | 1 tsp | 3 | ||
| 45 Agar Agar | 4 strips | 1,5 |
Sources for this article:
- Dietitians of Canada, food sources of soluble fiber chart.
- Food data central
- fineli.fi/en
- Quinoa study
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