Soluble and Insoluble Fiber Foods List

Fiber is found only in plant foods. Both soluble and insoluble fiber can be used as a food source for good bacteria in your large intestine.

Soluble fiber draws water into your gut, which softens your stools and supports regular bowel movements. It also helps you feel fuller and can lower your cholesterol and blood sugar levels.

Insoluble fiber helps add bulk to your stool, which helps to move waste through your body and prevent constipation.

Eating more fiber also has other health benefits like lowering your risk of heart disease and cancer.

Risks of taking too much fiber
Please note: too much fiber can cause gas, pain, and abdominal bloating. If you want to increase your fiber intake, it’s important to increase your servings slowly over time. You also need to make sure that you’re drinking enough fluids daily, or else run the risk of becoming constipated.

In your journey to introduce foods that contain fiber, it may be helpful to start with foods higher in soluble fiber, as they may be tolerated better than foods with insoluble fiber.

Below, please find examples of foods that are higher in one type of fiber versus the other:

Food Sources of Soluble Fiber

(listed in grams of soluble fiber)

Oatmeal (cooked)

• 1 cup = 4 grams

Mango

• 1 small = 3.4 grams

Figs (dried)

• 3 each = 2.8 grams

Beans, black

• ½ cup = 2.4 grams

Beans, navy

• ½ cup = 2.2 grams

Oat bran cereal (cooked)

• 3/4 cup = 2.2 grams

Beans, kidney (light red)

• ½ cup = 2 grams

Brussels sprouts

• ½ cup = 2 grams

Apricots (fresh)

• 4 each = 1.8 grams

Orange

• 1 small = 1.8 grams

Pumpernickel bread

• 1 slice = 1.2 grams

Flaxseed (ground)

• 1 Tablespoon = 1.1 grams

Food Sources of Insoluble Fiber

(listed in grams of Insoluble fiber)

Wheat bran

• ½ cup = 11.3 grams

Beans, kidney (light red)

• ½ cup = 5.9 grams

Beans, black

• ½ cup = 3.7 grams

Pear (fresh with skin)

• 1 large = 3.6 grams

Okra

• ½ cup = 3.1 grams

Green peas

• ½ cup = 3 grams

Raspberries

• 1 cup = 2.4 grams

Flaxseed (ground)

• 1 Tablespoon = 2.2 grams

Barley (cooked)

• ½ cup = 2.2 grams

Sweet potato (without skin)

• ½ cup = 2.2 grams

Whole wheat pasta (cooked)

• ½ cup = 2.1 grams

Apple (fresh, with skin)

• 1 small = 1.8 grams

Banana

• 1 small = 1.6 grams