Cereals, Legumes, Vegetables, Fruits and Nuts

Cereals, legumes, vegetables, fruits and nuts are all good sources of dietary fiber, but they differ in amount and type of fiber and therefore in the effect they make.

SOLUBLE fiber, especially from wholegrain oats, barley and psyllium husk, may decrease total and LDL cholesterol levels if consumed on a regular basis (1).

INSOLUBLE fiber from wheat bran, wholemeal bread, berries and beans makes stool soft and stimulates bowel motility, so it may help to prevent constipation, hemorrhoids and diverticulosis (2).

Start with small amounts of foods rich in dietary fiber and then slowly increase it to avoid abdominal bloating and gas. Recommended amount of fiber for adults from 14 to 50 years of age is 38 g per day for men 25 g per day for women.

 

CEREALS

Cereals High in SOLUBLE Fiber

CEREAL SOLUBLE fiber (g) INSOLUBLE fiber (g) TOTAL fiber
(g)
Psyllium husk, 1 tbsp, 10g 7 1 8
Brown rice, cooked, 1 cup 2.5 0 2.5
Oat bran, cooked, 3/4 cup 2 2 4
Oatmeal, cooked, 1 cup 1.5 1.5 3

Cereals High in INSOLUBLE Fiber

CEREAL INSOLUBLE fiber (g) SOLUBLE fiber (g) TOTAL fiber (g)
Wheat bran, 1/2 cup dry = 1 cup prepared 11 1 12
Raisin bran, 1 cup, prepared 7 1 8
Barley, cooked, 1 cup 6 2 8
Millet, cooked, 1 cup 5 1 6
Bulgur, cooked, 1 cup 5 1 6
Popcorn, 6 cups 5 0 5
Shredded wheat, 1cup prepared 4.5 0.5 5
Wholegrain bread, 1 slice 3 0 3
Flaxseed, 1 tbsp 2 1 3
Rye bread, 1 slice 2 1 3
Rolled oats, cooked, 1 cup 2 1.5 3.5
Oat flakes, 1 cup 1.5 1.5 3
Whole wheat bread, 1 slice 1.5 0.3 1.8
Pumpernickel bread, 1 slice 1.5 1 2.5
Graham crackers, 2 1.5 0 1.5
Whole wheat, 1 slice 1.2 0.3 1.5
Rye bread, 1 slice 1 1 2

LEGUMES

Legumes High in SOLUBLE Fiber

LEGUME SOLUBLE fiber (g) INSOLUBLE fiber (g) TOTAL fiber (g)
Lima beans, cooked, 1 cup 7 3 10
Kidney beans, cooked, 1 cup 6 6 12

Legumes High in INSOLUBLE Fiber

LEGUME INSOLUBLE fiber (g) SOLUBLE fiber (g) TOTAL fiber (g)
Field beans, cooked, 1 cup 16 3.5 19.5
Broad beans, cooked, 1 cup 12.5 1.5 14
Lentils, cooked, 1 cup 12 2 14
Pinto beans, cooked, 1 cup 11 4 15
Chick peas, cooked, 1 cup 10 2.5 12.5
Green peas, cooked, 1 cup 4.5 1 5.5
Lima beans, cooked, 1 cup 2.5 0.5 3

VEGETABLES

Vegetables High in SOLUBLE Fiber

VEGETABLE SOLUBLE fiber (g) INSOLUBLE fiber (g) TOTAL fiber (g)
Bitter melon (gourd), 100g 14 3 17
Green plantain, 100g 6 0.2 6.2
Artichoke, medium, cooked 5 2 7
Squash, winter, cooked, 1 cup 3.5 2.5 6
Asparagus, cooked, 1 cup 3.5 2 5.5
Broccoli, cooked, 1 cup 3 3 6
Brussel’s sprouts, 1 cup 2.5 2.5 5
Carrots, cooked, 1 cup 2 1 3
Onions, cooked, 1/2 cup 1.2 0.8 2

Vegetables High in Insoluble Fiber

VEGETABLE INSOLUBLE fiber (g) SOLUBLE fiber (g) TOTAL fiber (g)
Turnip, cooked, 1 cup 6 3.5 9.5
Okra, cooked, 1 cup 6 2 8
Sweet potatoes, 1 cup 5 3 8
Zucchini, cooked, 1 cup 3 2 5
Spinach, cooked, 1 cup 3 1 4
Squash, summer, cooked, 1 cup 2.5 2 4.5
Beetrot, cooked, 1 cup 2.5 1.5 4
Cabbage, green, cooked, 1 cup 2 1.5 3.5
Potato with skin, cooked, 1 medium 1.7 1.3 3
Parsnips, root, cooked, 1/2 cup 0.8 0.2 1

FRUITS

Fruits High in SOLUBLE Fiber

FRUIT SOLUBLE fiber (g) INSOLUBLE fiber (g) TOTAL fiber (g)
Blackberries, 1/2 cup 3 0.5 3.5
Orange, 1 medium 2.5 2 4.5
Grapefruit, 1 medium 2.5 0.5 3
Prunes, 6 medium 2 1.5 3.5
Apricots, fresh, 4 medium 1.8 1.7 3.5

Fruits High in INSOLUBLE Fiber

FRUIT INSOLUBLE fiber (g) SOLUBLE fiber (g) TOTAL fiber (g)
Apple, 1 medium 4 1.5 5.5
Figs, dried, 5 small 3 2 5
Raspberries, 1 cup 2.5 1 3.5
Kiwi, 1 large 2.5 0.5 3
Mango, 1 medium 2 1.5 3.5
Banana, 7 inch 2 0.7 2.7
Strawberries, 1 cup 2 1.5 3.5
Pear, 1 small 2 1 3

NUTS

Nuts High in INSOLUBLE Fiber

NUT INSOLUBLE fiber (g) SOLUBLE fiber (g) TOTAL fiber (g)
Walnuts, 10 nuts 2 1 3
Peanuts, 1 oz, 28 g 1.4 0.8 2.2
Almonds, 12 nuts 1 0.2 1.2

Other nuts high in soluble fiber: pecans, pistachio nuts.

References:

  1. Wholegrain oats, barley and psyllium husk can lower the risk of heart disease (fda.gov)
  2. Dietary fiber and constipation (lpi.oregonstate.edu)
  3. Fruits, vegetables, cereals, nuts high in soluble and insoluble fiber (harvard.edu)
  4. Fruits, vegetables, cereals, nuts as sources of dietary fiber (tufts.edu)