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    Home » Nutrition » Top 45 high soluble fiber foods; easy food category tables

    Top 45 high soluble fiber foods; easy food category tables

    Affiliate links are marked with asterisk *.

    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 legumesAmountSoluble fiber gramsTotal fiber gramsCalories
    1.Black beans½ cup3,67,5166
    2 Lima beans½ cup3,54,7163
    3 Soy beans½ cup2,86,4151
    4 Navy beans½ cup2,29,5177
    5 Pinto beans½ cup2,17,7177
    6 Chickpeas½ cup1,97,5166
    7 Kidney beans½ cup1,96,4163
    8 Lentils½ cup0,81,9102
    ½ cup is 1,2 dl

    Nuts and seeds

    Chia and flax seeds.
    Take a maximum of 1-2 tablespoons of seeds a day.
    FoodAmountSoluble fiber gramsTotal fiber gramsCalories
    9 Ground flax seed1 tbsp0,7257
    10 Chia seeds1 tbsp0,73,446
    11 Sunflower seed¼ cup14209
    12 Hazelnuts¼ cup1,13,3212

    Fruits and berries

    high soluble fiber fruits.
    Oranges, apples, dried figs and passion fruit have over 1 gram of soluble fiber per portion.
    FoodAmountSoluble fiber gramsTotal fiber gramsCalories
    13 Purple passion fruit, peeled¼ cup3,26,167
    14 Avocado, peeled without stone1 medium1,98238
    15 Dried figs¼ cup3,85139
    16 Pear with peels1 medium, 220 g1,47,584
    17 Nectarine, peeled1 medium, 55g12,655
    18 Apricot with peels3 small ones, 100g0,81,953
    19 Apple with peels1 medium 200 g1,23,178
    20 Banana peeled1 medium 125g0,92,2109
    21 Orange, peeled1 medium, 215g2,64,598

    Grain products

    porridge with berries.
    Oats are high in beta glucan, a soluble fiber type that helps to lower cholesterol.
    Food AmountSoluble fiber gramsTotal fiber gramsCalories
    22 Rolled Oats, dryweight100 grams1,110382
    23 Pearled barley, dryweight100 grams17,6322
    24 Brown rice, dryweight100 grams0,64349
    25 Wholegrain pasta, dry100 grams0,96355
    26 Quinoa, dry100 grams1,57347
    27 Rye bread 2 slices, 60 grams0,86154

    Vegetables and greens

    veggies high in fiber.
    Beets, sweet potatoes, broccoli, brussel sprouts and green beans are all high in soluble fiber.
    Cooked vegetablesAmountSoluble fiber gramsTotal fiber gramsCalories
    28 Brussel sprouts100 grams0,94,441
    29 Sweet potatoes100 grams1,1381
    30 Broccoli100 grams0,93,535
    31 Asparagus100 grams0,83,532
    32 Turnip100 grams0,62,935
    33 Carrots100 grams0,82,633
    34 Green beans100 grams12,638
    35 Beets100 grams1,32,545
    36 Potatoes100 grams0,30,864
    37 Kale100 grams0,96,738
    38 Spinach100 grams0,41,918

    Supplements

    fiber supplements as capsules and powder.
    Fiber supplements are called prebiotics. The fiber soluble fiber ferments in the gut and feeds the good bacteria (probiotics).
    SourceAmountSoluble fiber gramsTotal fiber gramsCalories
    39 Psyllium husk1 tbsp3,58,517
    40 Glucomannan (Konjac)3 capsules1,8
    41 Inulin powder1 scoop, 8 grams7,5
    42 Pectin2 capsules1
    43 Beta-glucan3 capsules0,8
    44 Guar Gum powder1 tsp3
    45 Agar Agar4 strips1,5

    Sources for this article:

    • Dietitians of Canada, food sources of soluble fiber chart.
    • Food data central
    • fineli.fi/en
    • Quinoa study

    More articles in fiber and nutrition:

    • How to get 25 grams of fiber a day
    • What foods are highest in fiber
    • Plant-based diet guide

    « Types of soluble fiber, sources, and health benefits.
    How to get 25 grams of fiber a day? »

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    Hi, I´m Heidi. Here to inspire you to eat more fiber and plant-based foods. Get energized and healthy!

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