Soluble Fiber Foods Chart + Free PDF
“Soluble Fiber Foods Chart + Free PDF” was written by Beverly Garden, RDN, LDN & edited by Amanda Crowe, MS, RDN, CD. Final review/edit completed by Aly Bouzek, MS, RDN.
We’re sure you know fiber is “good for you” and health experts encourage us to eat lots of it. Did you know there are two types of fiber: soluble and insoluble?
When we hear the word “fiber” or see it on a food label, it most often refers to both types of fiber combined. Most of the time, we don’t distinguish between soluble and insoluble fiber.
Both types of fiber share many health advantages. For example, they both play important roles in digestion/bowel regulation, heart health and weight control.
Soluble and insoluble fiber accomplish their jobs in different ways, and each has its own distinctive properties. This article will focus on the special characteristics and benefits of soluble fiber and how much is needed to promote good health.
We will also provide a soluble fiber foods chart for several food categories to help guide you to choose the foods with the highest amounts of soluble fiber. Tips and ideas on how to increase soluble fiber in your diet will also be provided.
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What is Fiber?
Fiber is a type of carbohydrate found in plant cells. However, it cannot be broken down into smaller sugar molecules like most other carbohydrates. Therefore, it passes through the body intact without being digested or absorbed.
What is the Difference Between Soluble and Insoluble Fiber?
Insoluble fiber is water insoluble, meaning it doesn’t dissolve in water. You may have heard it called by the name “roughage.”
Insoluble fiber helps digested food move through the intestines and helps to add bulk to stool. One of the most well-known benefits of insoluble fiber is its role in preventing or alleviating constipation.
Whole wheat, bran, beans, nuts, and many fruits and vegetables are high in insoluble fiber. Learn more about insoluble fiber here.
Soluble fiber is water-soluble, meaning it disperses in water. Soluble fiber absorbs water during digestion.
Some types of soluble fiber break down and form a gel-like substance in the colon. Other types ferment and feed the “good” bacteria in the gut.
Fruits, vegetables, grains, beans, lentils, seeds, and nuts are the main food categories which contain good sources of soluble fiber. Now, let’s talk about the health benefits of soluble fiber to understand why it’s so important.
Health Benefits of Soluble Fiber
Soluble fiber’s unique gel-like and fermentable properties contribute to its many health benefits, which include:
- May help lower cholesterol: Since soluble fiber is not absorbed, it is free to bind onto cholesterol and/or fats in the intestines, and remove them from the body. As a result, a diet rich in soluble fiber may help reduce cholesterol.
- May help regulate blood sugar: Soluble fiber slows the rate of carbohydrate digestion. This promotes stable blood sugars and helps prevent blood sugar spikes.
People with diabetes or pre-diabetes may benefit from adding soluble fiber in their diet.
- May help with weight management: As mentioned above, the gel-like nature of soluble fiber helps to block fat from being digested and absorbed in the body, which may result in decreased calorie intake.
Also, because soluble fiber slows down the rate of digestion, it helps us feel fuller for longer, which may also curb appetite and reduce calorie intake.
- May reduce overall risk for heart disease: Because eating soluble fiber promotes the above noted outcomes of lowering cholesterol, stabilizing blood sugar levels, decreasing fat absorption, and assisting in weight management, it may help to reduce the risk for heart disease.
- Promotes a healthy gut: Soluble fiber feeds the “good bacteria” in the gut which helps produce vitamins, short chain fatty acids, and other substances which are good for the body.
- Prevents constipation: As soluble fiber absorbs water in the gut, it moves through the digestive tract intact and takes along other waste material. This helps add bulk to the stool and promotes more regular bowel movements.
- Good for colon health: Reduced constipation and regular bowel movements help prevent the formation of small folds and hemorrhoids in the colon. A diet rich in soluble fiber (and insoluble fiber) may help reduce the risk of colon cancer. (1)
How Much Total Fiber Do I Need?
The official recommendations for fiber intake refer to total fiber— formal guidelines for individual soluble and insoluble fiber consumption are not available.
The Dietary Guidelines for Americans, 2020-2025, recommends a total fiber intake according to age and gender:
- Men over 50 years: 28 grams
- Men 31–50 years: 31 grams
- Women over 50 years: 22 grams
- Women 31–50 years: 25 grams
Most people in the United States consume about half of the recommended amount of total fiber. So, if you wonder if you need to increase your fiber intake, chances are you do!
Because soluble and insoluble fiber are often found in the same foods, a low amount of total fiber in the diet usually means inadequate consumption of both types of fiber.
Suggestions for Soluble Fiber Intake Goals
No official recommendations have been published for the amount of soluble fiber one should have in their diet.
However, some health experts have offered some advice.
According to the National Lipid Association, a consumption of 5 to 10 grams of soluble fiber per day may help lower cholesterol.
Some health professionals and researchers suggest about a quarter of your total fiber intake come from soluble fiber. For men and women over 50 years old, this comes out to approximately 5–8 grams per day.
Soluble Fiber Foods Chart
Below is a soluble fiber foods chart for several food categories. The grams of soluble fiber in a typical serving of each food is listed, and individual charts are organized by most soluble fiber to least soluble fiber.
Please note, the soluble fiber amounts listed are approximate.
Soluble Fiber Foods Chart: Top 10 Fruits
| Fruit | Serving Size | Soluble Fiber (grams) |
| Figs, dried | 3 medium | 3.0 |
| Grapefruit | ½ large fruit | 2.4 |
| Kiwi | 1 large | 2.4 |
| Banana | 1 medium | 2.1 |
| Orange | 1 medium | 2.1 |
| Avocado (2) | ½ fruit | 2.0 |
| Apricots, dried | 4 medium | 1.8 |
| Raspberries | 1 cup | 1.8 |
| Strawberries | 1 cup | 1.8 |
| Prunes | 4 medium | 1.3 |
Soluble Fiber Foods Chart: Top 10 Vegetables
| Vegetable | Serving Size | Soluble Fiber (grams) |
| Artichoke, cooked | 1 medium | 4.7 |
| Green peas, cooked | ½ cup | 3.2 |
| Edamame | ½ cup | 2.7 |
| Sweet potato, peeled | 1 medium | 2.7 |
| Potato, with skin | 1 medium | 2.4 |
| Kale, cooked | 1 cup | 2.1 |
| Lima beans, cooked | ½ cup | 2.1 |
| Asparagus, cooked | ½ cup | 1.7 |
| Brussels sprouts, cooked | 1 cup | 1.7 |
| Zucchini, cooked | ½ cup | 1.4 |
Soluble Fiber Foods Chart: Top 10 Grains
| Grains | Serving Size | Soluble Fiber (grams) |
| Wheat bran | ¼ cup | 5.7 |
| Whole grain pasta | 1 cup | 4.1 |
| Barley, Cooked | ½ cup | 3.3 |
| Popcorn, air-popped | 3 cups | 3.2 |
| Whole-grain bread | 1 slice | 2.8 |
| Oatmeal, cooked | 1 cup | 2.4 |
| Oat bran, cooked | ¾ cup | 2.2 |
| Rye bread | 1 slice | 1.9 |
| Quinoa, cooked | ½ cup | 1.7 |
| Whole wheat bread | 1 slice | 1.6 |
Soluble Fiber Foods Chart: Top 5 Beans and Legumes
| Beans & Lentils | Serving Size | Soluble Fiber (grams) |
| Pinto beans, cooked | ½ cup | 5.5 |
| Black beans, cooked | ½ cup | 3.8 |
| Kidney beans, cooked | ½ cup | 2.9 |
| Lentils, cooked | ½ cup | 2.8 |
| Chickpeas | ½ cup | 1.2 |
Soluble Fiber Foods Chart: Top 5 Nuts and Seeds
| Seeds & Nuts | Serving Size | Soluble Fiber (grams) |
| Psyllium seeds | 2 Tbsp | 7.1 |
| Flaxseed, ground | 2 Tbsp | 3.0 |
| Peanuts/Peanut butter | 1 oz/2 Tbsp | 1.1 |
| Sunflower seeds | ¼ cup | 1.1 |
| Almonds | 1 oz | 0.7 |
Tips to Sneak More Soluble Fiber Into Your Diet
Here are a few easy ways to increase your soluble fiber intake. Bonus: Because many fiber-rich foods are high in both types of fiber, most of these tips will help increase your insoluble fiber intake as well!
Make half your plate fruits and veggies! This is a key recommendation from Tuft’s MyPlate for Older Adults. This is one easy way to increase your fiber intake without much special planning or effort.
Look at labels. For pertinent foods such as breads, pastas and cereals, choose those listing whole grains as one of the first ingredients. This means the food has higher amounts of whole grains (and therefore fiber) as compared to other ingredients in that specific food.
Add beans, peas, and lentils to dishes such as salads, casseroles, soups, stir-fry, etc. The possibilities are endless (like using black beans to make a cake)!
Implement Meatless Monday! Once a week, instead of meat, make higher protein soluble fiber food sources such as beans or lentils as the focal point of the meal. For example, try meatless chili made with beans, or try lentil soup.
Start the day off with a fiber punch!
- Enjoy a smoothie made with a variety of fruits and veggies.
- A bowl of oatmeal is another good choice! Adding fresh fruit and/or nuts from the High Soluble Fiber Foods Chart above will add even more soluble fiber!
- Mix some ground flaxseeds or nuts into your smoothie or oatmeal for over-the-top soluble fiber!
- Add any or all of the following to yogurt: ground flaxseeds, granola, or nuts.
Super Snacks: Snack on fruits, vegetables, nuts, and seeds instead of processed snacks. Consult the High Soluble Fiber Foods Chart for the best sources.
How Do I Get Started Increasing My Soluble Fiber Intake?
It is best to increase your fiber intake (including soluble fiber intake) SLOWLY! And be sure to drink PLENTY of fluids. As well as continuing to drink fluids even after you have reached your fiber goal (unless your doctor has advised you to limit fluid intake).
This bears repeating: Increase your fiber intake SLOWLY and drink PLENTY of fluids!
Adding too much fiber too fast and/or not drinking enough may result in uncomfortable gas, bloating, diarrhea, or constipation. Adequate fluid intake will also help the soluble fiber do its job.
Start with adding a daily serving of a high fiber food every week until you are consuming enough soluble fiber. Or, if you decide to implement the tips above, implement one high fiber food at a time and wait at least a week before adding another.
Keep in mind that little changes add up! A complete diet overhaul may not be necessary to achieve a diet adequate in soluble fiber.
Note: please speak with your healthcare team or a dietitian before changing your diet.
Fiber Supplements
If, even after trying these tips, you are unable to get enough soluble fiber from food, a fiber supplement may be beneficial.
In general, food sources are considered superior to supplements because food provides vitamins, minerals, and other important nutrients not found in a fiber supplement.
Just as you need to do a gradual increase of high fiber foods and be mindful of drinking enough fluids, you need to do the same with fiber supplements to avoid unpleasant gastrointestinal side effects.
Soluble Fiber Foods Chart Infographic
Click here, or the image below to get your free Soluble Fiber Foods Chart!
Fiber and Gut Health Resources
- High Fiber Foods 101: A Comprehensive Guide
- 5 High Fiber Breakfast Ideas
- Insoluble Fiber Foods Chart
- The Best Smoothie for Constipation Relief
- 5 Best Foods That are Stool Softeners
- Treating Constipation in the Elderly
- The Geriatric Dietitian fiber archives
Conclusion
Soluble fiber is important for gut health, heart health, blood sugar regulation, and weight management.
Many foods are high in soluble fiber. The soluble fiber foods chart for each food category listed in this article can help you choose the foods with the highest amounts.
Most people do not get enough total fiber (including soluble fiber) in their diets. If you want to increase your soluble fiber intake, whether through food and/or a fiber supplement, start slow and drink plenty of fluids!
Don’t forget to snag your free Soluble Fiber Foods Chart PDF!
Small changes add up and can make a big difference in increasing your soluble fiber intake. Get started today and enjoy the benefits of soluble fiber!