Dietary fiber is found in carbohydrate-rich plant foods. There are two main types of fiber essential for optimum health: soluble and insoluble fiber. Soluble fiber is available from plant foods, usually in smaller amounts than insoluble fiber. Soluble fiber aids in weight management, keeps blood sugar steady and helps to reduce blood cholesterol levels. The recommended total dietary fiber intake is 14 grams per 1,000 calories consumed, according to the U.S. Department of Agriculture.
Grains and Legumes
According to the American Heart Association, oats offer the highest amount of soluble fiber of any grain. One cup of cooked oatmeal provides 2.34 g of soluble fiber; 3/4 cup of cooked oat bran offers 2.2 g. One cup of cooked barley, another chewy grain, provides 2.76 g of soluble fiber. Legumes, such as starchy beans, are rich in soluble fiber. According to Harvard University Health Services, one cup of navy beans, cooked, offers 4.4 g of soluble fiber while one cup of soybeans, cooked, offers 3.4 g. Kidney beans are another soluble-fiber powerhouse, providing 4 g per cup, cooked; the same amount of cooked black beans provides 4.8 g.
Vegetables
Certain vegetables are rich in soluble fiber. Cooked vegetables that provide the most soluble fiber per 1/2-cup serving include sweet potato, flesh only; sweet green peas; carrots; broccoli and asparagus. A 1/2-cup of cooked Brussels sprouts offers the most soluble fiber, 2 g. The same amount of baked sweet potato, flesh only, offers 1.8 g according, to Harvard University Health Service. A 1/2-cup serving of asparagus, cooked, provides slightly less, 1.7 g, while the same size portion of sweet green peas offers 1.3 g and 1/2 cup of cooked carrots, sliced, provides 1.1 g.
Fruits
Whole fruits, fresh and dried, usually with skin, are another source of cholesterol-lowering soluble fiber. Four fresh apricots, with skin, offer 1.8 g of soluble fiber. Half a small, fresh mango, flesh only, provides 1.7 g. Dried plums, also known as prunes, are rich in both types of dietary fiber. However, over half of the dietary fiber in a serving of prunes is in the form of soluble fiber. Six medium-sized prunes offer 2 g of soluble fiber while one and a half large dried figs provide 1.4 g. One medium-sized apple, peach, pear or plum, with skin, offers approximately 1.1 g of soluble fiber each.
References
- U.S. Department of Agriculture Dietary Guidelines for Americans--Carbohydrates
- Fiber 101: Soluble Fiber Versus Insoluble Fiber
- Harvard University Health Services: Soluble Fiber Food List
- American Heart Association: Whole Grains and Fiber
- World's Healthiest Foods: Oats
- World's Healthiest Foods: Barley
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