Fiber refers to the parts of edible grains, fruits and vegetables that your body can't absorb or digest. Plant nutrients, including sugar, vitamins and minerals, travel through the walls of your intestines, into your bloodstream and to cells throughout your body to serve an array of vital functions. The complex carbohydrates that make up plant fiber can't pass through the intestinal walls, so they linger within your digestive tract to fill other important roles. Soluble fiber, for example, helps control the level of glucose and cholesterol in your blood.
0.5 Grams or Less
One tbsp. of sesame or sunflower seeds, 2 tbsp. of dried raisins, two whole almonds, 1-cup of fresh cucumber or iceberg lettuce or 15 small grapes each contain 0.5 g or less of soluble fiber. Regular crispy rice cereal offers less than 0.5 g of soluble fiber, while cereal made from flakes of corn has just about 0.5 g of soluble fiber.
0.6 to 1 Gram
A 1/2-cup serving of cooked barley, oatmeal or oat bran delivers 1 g of soluble fiber, as does a medium unpeeled nectarine, peach, plum or apple. You can also obtain 1 g of soluble fiber by eating 1/2-cup of cooked lentils, black-eyed peas or chickpeas, also known as garbanzos. Other 1 g options include a medium banana, 1/2-cup portion of cooked broccoli, 1 tbsp of smooth peanut butter or a 1-cup serving of carrots.
1.1 to 2 Grams
You can take in 1.1 to 1.5 g of soluble fiber by eating 1 cup of raw red cabbage, 3/4-cup of fresh blueberries or a single slice of whole-wheat bread. Eating 1/2-cup of sweet corn or spinach, 1 cup of chopped celery or green pepper, three medium prunes or half of a grapefruit will contribute 1.6 to 2 g of soluble fiber to your daily intake. One slice of rye bread or 1/2-cup of tomato sauce also has about the same amount of soluble fiber.
More Than 2 Grams
A 1/2-cup portion of kale or asparagus, a small unpeeled apple or half of a fresh mango add between 2 to 3 g of soluble fiber to your meals. Three tbsp. of wheat germ, 1/2-cup of raspberries or 1-cup of oat flakes provides between 3 and 4 g. Choose 1/2-cup of legumes, such as green peas or lentils, to add 4 to 6 g of soluble fiber. Wheat bran and some fiber-enriched cereals pack in more than 11 g of fiber per serving.
Tips
Health care professionals use online soluble fiber calculators, such as the one published by GlobalRPh.com, to quickly determine the soluble fiber content of salads, soups, baked goods and other fiber-rich products. By simply checking off the ingredients of your favorite recipes and pushing a button, you can obtain a quick total of the soluble fiber in a single serving.
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