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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

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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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