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