List Of Soluble Fiber Foods

There are two types of fiber: soluble and insoluble. Insoluble fiber is found in many plant foods and helps maintain regular bowel movements. Soluble fiber is available from plant foods to a lesser degree but is extremely important. Foods rich in soluble fiber are beneficial for reducing blood cholesterol levels. At least one-third of the dietary fiber you consume should be soluble fiber. The Recommended Daily Value (DV) for dietary fiber is 25 grams.

Whole Grains, Cereals and Seeds

Oats (and oat bran) have the highest proportion of soluble fiber of any grain. One cup of either cooked oatmeal or oat bran provides nearly 2g soluble fiber. A whole cup of cooked barley also offers nearly 2g soluble fiber. Many ready-to-eat cereals are high in soluble fiber. For example, a 1/3 cup serving of Kellogg's Bran Buds offers 3g of soluble fiber; a 1 cup serving of cooked Quaker oat bran cereal offers the same amount. Kellogg's All Bran cereal and raisin bran each provide 1g and 1.2g soluble fiber, respectively. Wheat germ is also rich in soluble fiber. One tablespoon of ground Psyllium seeds (used to make soluble fiber powder) provides 5g soluble fiber.

Beans and Legumes

All beans are very high in total fiber, as well as offering a substantial amount of soluble fiber. Lima beans provide the most soluble fiber. Half of the dietary fiber offered in 1/2 cup, cooked, is soluble fiber, or 3.5g of the 6.5g of total fiber. The same amount of cooked kidney beans offers 3g soluble fiber. Black, navy and pinto beans each offer 2g soluble fiber for a 1/2 cup serving, cooked. Other varieties of beans and legumes, such as lentils, chickpeas, northern beans and black-eyed peas each offer at least 1g to 1.5g soluble fiber per 1/2 cup, cooked.

Fruits and Vegetables

Citrus fruits such as oranges and grapefruits provide about 2g soluble fiber each for a medium-sized fruit. A whole pear provides about 2g soluble fiber (as does a whole cup of blackberries) and 1/4 cup of prunes offers 1.5g. Other fruits, such as apples, bananas, peaches and plums each provide about 1g soluble fiber per medium-sized fruit. In the vegetable family, soluble-fiber rich choices include artichokes, broccoli, brussels sprouts, parsnips, sweet potatoes or turnips. One whole artichoke (or 1/2 cup, cooked, of other mentioned vegetables) provides approximately 1.2g to 2.2g soluble fiber.