Fiber Rich Foods

Fiber rich foods: soluble fiber foods and insoluble fiber foods

Looking to introduce more fiber into your diet? A high fiber diet plan has proven to be beneficial for our health in many ways. Fiber moves quickly and easy through our digestive tract and helps it to function properly. A fiber rich diet helps to prevent constipation, lower the risk of diabetes, heart disease and diverticulosis. Also, if you are overweight, eat plenty of foods with fiber. Eating healthy fiber rich foods will make you feel full for longer, without adding extra calories.

All foods with fiber contain both types of fiber. Some foods are high in soluble fiber, whereas other foods are high in insoluble fiber.  Soluble and insoluble fiber possess different qualities. Soluble fiber plays an important role in blood cholesterol reduction, while insoluble fiber adds bulk to faeces preventing constipation. Read more about soluble and insoluble fiber benefits here.

Here is the chart of soluble and insoluble fiber rich foods, which shows the dietary fiber content of 70 high consumption foods, presented by The Journal of Food Composition and Analysis. Foods with 1g of fiber or more, per 100 g, can be considered good sources of dietary fiber. The recommended daily fiber intake for women and men is 21-26 grams and 30-38 grams a day respectively.

Soluble and Insoluble Fiber Rich Foods

Per 100 grams (3.5 oz) edible portion

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Baked Products

Grains and Pasta

Fruit

Legumes

Vegetables Raw

Vegetables Cooked

Nuts and Seeds

Baked Products
Fiber Rich Foods	Soluble Fiber, grams	Insoluble Fiber, grams	Total Fiber, grams
Bagel, plain, frozen	1.17	1.29	2.46
Bread, white, reduced calorie, soft	1.01	8.46	9.47
Bread, white, reduced calorie, firm	1.03	8.64	9.67
Bread, rye, w/caraway seed	1.09	1.98	3.07
Bread, rye, seedless	1.62	2.84	4.46
Bread, wheat, soft	1.26	2.13	3.38
Bread, wheat, firm	1.56	4.63	6.19
Bread, white, soft	1.02	0.53	1.54
Bread, white, firm	1.30	1.36	2.66
Bread, whole wheat, soft	1.26	4.76	6.01
Bread, whole wheat, firm	1.51	5.21	6.71
Hamburger/hotdog rolls	0.56	1.44	1.99
Tortilla, corn, RTE*	1.11	4.39	5.50
Tortilla, flour (wheat), RTE*	1.51	0.85	2.37
Cereal Grains and Pasta
Fiber Rich Foods	Soluble Fiber, grams	Insoluble Fiber, grams	Total Fiber, grams
Corn meal, yellow, degermed	0.62	3.32	3.94
Cornstarch, wholesale	1.00	0.08	1.08
Brown rice, long grain, cooked	0.44	2.89	3.33
Flour, all purpose, bleached	1.54	1.50	3.04
Grits, quick, cooked	0.12	1.14	1.26
Grits, instant, cooked	0.07	1.48	1.55
Oatmeal, instant, cooked	1.45	1.14	2.58
Oatmeal, regular, cooked	0.42	1.23	1.65
Spaghetti, cooked	0.54	1.33	2.06
White rice, long grain, cooked	-	0.34	0.34
Fruits
Fiber Rich Foods	Soluble Fiber, grams	Insoluble Fiber, grams	Total Fiber, grams
Apple (Red delicious), raw, ripe w/skin	0.67	1.54	2.21
Avocado (Calfornia, Haas), raw, ripe	2.03	3.51	5.53
Avocado (Florida, Fuerte), raw, ripe	1.25	5.48	6.72
Bananas, raw, ripe	0.58	1.21	1.79
Grapefruit, raw, white, ripe	0.58	0.32	0.89
Grapes (Thompson seedless), raw, ripe	0.24	0.36	0.60
Guava, raw, ripe	1.54	11.81	12.72
Mango, raw, ripe	0.69	1.08	1.76
Nectarine, raw, ripe, w/skin	0.98	1.06	2.04
Oranges (Navel), raw, ripe	1.37	0.99	2.35
Orange juice, retail, from concentrate	0.28	0.03	0.31
Peaches, raw, ripe, w/skin	1.31	1.54	2.85
Peaches, raw, ripe, w/o skin	0.84	1.16	2.00
Pears, raw, ripe, w/skin	0.92	2.25	3.16
Pineapple (smooth Cayenne), raw, ripe	0.04	1.42	1.46
Plum, raw, ripe, w/skin	1.12	1.76	2.87
Prunes, pitted	4.50	3.63	8.13
Raisins, seedless	0.90	2.17	3.07
Watermelon, raw, ripe	0.13	0.27	0.40
Legumes
Fiber Rich Foods	Soluble Fiber, grams	Insoluble Fiber, grams	Total Fiber, grams
Beans, canned, w/pork and tomato sauce	1.38	4.02	5.40
Chick peas, canned, drained	0.41	5.79	6.19
Cowpeas, canned, drained	0.43	4.11	4.53
Lentils, dry, cooked, drained	0.44	5.42	5.86
Pinto beans, canned, drained	0.99	5.66	6.65
Red kidney beans, can, drained	1.36	5.77	7.13
Split peas, dry, cooked, drained	0.09	10.56	10.65
Vegetables, raw
Foods Rich in Fiber	Soluble Fiber, grams	Insoluble Fiber, grams	Total Fiber, grams
Broccoli, raw	0.44	3.06	3.50
Cabbage, green, raw	0.46	1.79	2.24
Carrots, raw	0.49	2.39	2.88
Cauliflower, raw	0.47	2.15	2.62
Cucumber, raw, with peel	0.20	0.94	1.14
Lettuce, iceberg, raw	0.10	0.88	0.98
Onion, mature, raw	0.71	1.22	1.93
Pepper, sweet, green, raw	0.53	0.99	1.52
Tomatoes, red, ripe, raw	0.15	0.19	1.34
Spinach, raw	0.77	2.43	3.20
Vegetables, cooked
Foods Rich in Fiber	Soluble Fiber, grams	Insoluble Fiber, grams	Total Fiber, grams
Beans, green, fresh, microwaved	1.38	2.93	4.31
Broccoli, fresh, microwaved	1.85	2.81	4.66
Carrots, fresh, microwaved	1.58	2.29	3.87
Corn, yellow, from cob, grocery store	0.13	4.12	4.25
Corn, yellow, from cob, farm market	0.25	2.63	2.87
Lima beans, immature, froz., microwaved	1.02	4.21	5.23
Peas, green, froz., microwaved	0.94	2.61	3.54
Potato, french fries, fast food	0.67	3.44	4.11
Potato, white, baked, w/skin	0.61	1.70	2.31
Potato, white, boiled, w/o skin	0.99	1.06	2.05
Nuts and Seeds
Fiber Rich Foods	Soluble Fiber, grams	Insoluble Fiber, grams	Total Fiber, grams
Almonds	1.34	10.86	12.2
Brazil nuts	1.8	5.7	7.5
Cashew nuts	1.59	1.41	3
Peanuts	2.38	6.12	8.5
Walnuts	3.46	3.24	6.7
Flax seeds	15.0	12.3	27.3
Pumpkin seeds	0.84	5.16	6
Sesame seeds	2.83	8.97	11.8
Sunflower seeds	2.10	6.50	8.60

Source: Journal of Food Composition and Analysis (2002) 15, 715–723 *RTE = ready-to-eat


Author: Lana Soko

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