Food Sources of Soluble Fibre

Posted: Jul 27, 2014

Dietary fibre comes from plant foods. There are two types: soluble and insoluble fibre. Most fibre containing foods have a mix of both.

  • Insoluble fibre is found in the skins of vegetables and fruit and the bran portion of whole grains. Insoluble fibre helps promote regularity and a healthy digestive system.
  • Soluble fibre can be found in some vegetables, fruit and legumes like dried beans and peas. When water is added to food the soluble fibre thickens and becomes sticky, gummy and gel like. Soluble fibre can help slow the digestion of food. Eating high fibre foods may help you feel full for a longer time, which helps with appetite and weight control.

Soluble fibre helps to: 

 
  • Lower blood cholesterol levels. Aim for at least 10 grams of soluble fibre every day. 
  • Control blood glucose (sugar) levels. This is helpful if you have diabetes or if you sometimes get a low blood sugar (hypoglycaemia)
  • Manage diarrhea and loose stools
  • Reduce some of the symptoms of Irritable Bowel Syndrome
  • Reduce the risk of getting intestinal ulcers
  • Have a healthier colon by increasing the amount of healthy bacteria.
 

How Much Soluble Fibre Should I Aim For?

 
There are no guidelines on how much soluble fibre you should have for a healthy diet. Instead, recommendations are for total dietary fibre which includes a mixture of both soluble and insoluble fibre. Men and women over the age of 18 should aim for at least 21-38 grams of total dietary fibre each day.
 
Certain types of foods contain more soluble fibre than insoluble fibre. To help you get more soluble fibre in your diet, choose foods from the table below.
Increase your dietary fibre intake slowly and drink more fluids as your fibre intake increases. This will help the fibre to work better and prevent gas, bloating and diarrhea.

 

Soluble Fibre Content of Some Common Foods

 

Dried beans and peas, oat products and psyllium are some of the best sources of soluble fibre. See the list below for the soluble fibre content from a variety of foods.

Food   
Serving Size
Soluble Fibre (g)
Vegetables and Fruit
Passion Fruit, purple, fresh
125 mL (½ cup)
6.5
Avocado
1/2 fruit
2.1
Brussels sprouts, cooked
125 mL (½ cup)
2
Figs, dried
60 mL (¼ cup)
1.9
Orange
1 medium
1.8
Sweet Potato, cooked, skinless
125 mL (½ cup)
1.8
Asparagus, cooked
125 mL (½ cup)
1.7
Turnip, cooked
125 mL (½ cup)
1.7
Edamame, (soybean, green, cooked)
125 mL (½ cup)
1.5
Broccoli, cooked
125 mL (½ cup)
1.2-1.5
Pear, with skin
1 medium
1.1-1.5
Apricots, raw, with skin
3
1.4
Nectarine, raw with skin
1 medium
1.4
Collard greens, cooked
125 mL (½ cup)
1.3
Eggplant
125 mL (½ cup)
1.3
Peach, with skin
1 medium
1.0-1.3
Peas, green, cooked
125 mL (½ cup)
0.8-1.3
Carrots, cooked
125 mL (½ cup)
1.1-1.2
Mango
½ fruit
0.7-1.1
Grapefruit
½ fruit
0.7-1.1
Prunes, dried
3
1.1
Plum, with skin
2 fruits
1.1
Apricots, dried
60 mL (¼ cup)
1.1
Guava, raw, ripe
1 fruit
1.1
Potato, white, with skin
1 small
1.1
Apple, red, with skin
1 medium
0.9-1.0
Beans, green cooked
125 mL (½ cup)
1.0
Apple
1 medium
1.0
Okra, cooked
125 mL (½ cup)
1.0
Beets, skinless
125 mL (½ cup)
0.8
Banana
1 medium
0.7
Grain Products
Bran Buds (with Psyllium) (5)
30 g (1/3 cup)
2.7
Oat bran, cooked
175 mL (¾ cup)
2.2
Oat flakes
1 cup
1.5
Oatmeal, cooked
175 g (3/4 cup)
1.4
Bran cereal (non flake)
30 g (1/3 cup)
1.4
Oat bran muffin
1 medium (57 g)
1.4
O-shaped cereal
30 g (1 ¼ cup)
1.2
Bread, rye
35 g (1 slice)
0.6-1.0
Crisp bread crackers
3 crackers
0.9
Raisin bran muffin
57 g (1 medium)
0.8
Barley, pearled, cooked
125 mL (½ cup)
0.8
Bread, whole wheat
30 g (1 slice)
0.5
Brown rice, cooked
125 mL (½ cup)
0.5
Pasta , cooked (whole wheat and white)
125 mL (½ cup)
0.5
Melba toast, whole wheat
6 crackers
0.5
Milk and Alternatives
This food group contains very little of this nutrient.
Meat and Alternatives
Black beans, cooked
175 mL (¾ cup)
5.4
Lima Beans
175 mL (¾ cup)
5.3
Soy nuts, roasted
60 mL (1/4 cup)
3.5
Kidney beans, cooked
175 mL (3/4 cup)
2.6-3.0
Tofu, fried pieces
175 mL (¾ cup)
2.8
Beans canned with pork & tomato sauce
175 mL (¾ cup)
2.6
Flax seeds
60 mL (1/4 cup)
2.5
Chickpeas, cooked
175 mL (¾ cup)
2.1
Soy burger
85 grams (1 patty)
2.0
Flax seed, whole
15 ml (1 Tbsp)
0.6-1.2
Hazelnuts, whole
60 mL (1/4 cup)
1.1
Sunflower seeds, dry roasted
60 mL (1/4 cup)
1.0
Flax seed, milled/ground
15 ml (1 Tbsp)
0.4-0.9
Lentils, cooked
175 mL (¾ cup)
0.8
Supplements
 
 
Psyllium Husks, ground
15 ml (1 Tbsp)
3.5
Metamucil
15 ml (1 Tbsp)
3.4