Water 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 found in 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 for dietary fiber is 25 grams (g).

Whole Grains, Starches, 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 almost 2 g of soluble fiber. A whole cup of cooked barley also offers 2 g of soluble fiber. Many ready-to-eat cereals have an appreciable amount of soluble fiber. For example, a 1/3-cup serving of Kellogg's Bran Buds has 3 g of soluble fiber. Kellogg's All Bran cereal and raisin bran provide 1 g and 1.2 g of soluble fiber, respectively, for a 1-cup serving. Wheat germ and psyllium seeds (used to make soluble fiber powder) are high in soluble fiber. One tablespoon of ground psyllium seeds provides 5 g.

Beans and Legumes

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

Fruits and Vegetables

Citrus fruits, such as oranges and grapefruit, provide about 2 g of soluble fiber each per medium-sized fruit. A whole pear provides about 2 g (as does 1 cup of blackberries), and 1/4 cup of prunes provides 1.5 g. Other fruits, such as apples, bananas, peaches and plums, each provide about 1 g of soluble fiber per medium-sized fruit. In the vegetable family, soluble fiber-rich choices include broccoli, Brussels sprouts, parsnips, sweet potatoes and turnips. A half cup of each of these, cooked, provides 1.2 to 2.2 g of soluble fiber, as does one whole artichoke.