Soluble vs Insoluble Fiber Chart: Ultimate Guide to Understanding the Difference

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Navigating the world of dietary fiber can sometimes feel like solving a puzzle. Our soluble vs insoluble fiber chart provides you with the information you need to make healthy choices.

Both types of fiber offer unique benefits, and knowing which foods contain each type can help you when planning your meals and snacks.

soluble vs insoluble fiber chart

What is fiber?

Fiber, also known as roughage or bulk, is a powerhouse carbohydrate found in plant-based foods. Unlike other carbs, fiber cannot be broken down into sugar molecules.

Instead, it passes through the digestive system largely intact. Despite passing through your body undigested, it benefits your digestive system and overall health. There are two main types of dietary fiber: soluble and insoluble.

image of types of fiber, soluble vs insoluble food chart, for what fibers are in high fiber cereal

What is soluble fiber?

Soluble fiber is a type of fiber that dissolves in water and forms a gel-like substance in your digestive tract.

This gel slows down the digestion and absorption of carbohydrates, which can help keep your blood sugar steady and lower cholesterol levels. 

Soluble fiber also feeds the beneficial bacteria in your gut, which produce short-chain fatty acids that support your intestinal health and immune system.

Soluble fiber characteristics and benefits

  • Dissolves in water and forms a gel-like substance.
  • Supports gut health by feeding beneficial gut bacteria.
  • May lower cholesterol and blood sugar levels.

Some of the good sources of soluble fiber include:

  • Oats and oatmeal, barley
  • Beans, lentils, peas
  • Nuts and seeds, such as chia seeds
  • Fruits, especially apples, oranges, blueberries, and citrus fruits
  • Vegetables, especially carrots
  • Psyllium, a common fiber supplement

What is insoluble fiber?

Insoluble fiber is a type of fiber that does not dissolve in water. It passes through your digestive system mostly unchanged, adding bulk and moisture to your stool.

This can help prevent and relieve constipation.

Insoluble fiber also helps you feel full longer, which can aid in weight management.

Insoluble fiber characteristics and benefits

  • Doesn’t dissolve in water.
  • Adds bulk to stool and promotes regular bowel movements.
  • Helps prevent constipation and supports bowel health.

Some of the good sources of insoluble fiber include:

  • Whole wheat and wheat bran
  • Brown rice and other whole grains, such as quinoa
  • Nuts and seeds
  • Vegetables, especially broccoli, cauliflower, green beans, leafy greens, and potatoes
  • Fruits with edible skins, berries, pears, and bananas
  • Corn

The following chart shows the amount of insoluble fiber in 100 grams (about 3.5 ounces) of some common foods:

How to increase your fiber intake

The recommended daily intake of fiber for adults is 25 grams for women and 38 grams for men. However, most people do not get enough fiber from their diet. 

While there aren’t specific dietary recommendations for insoluble or soluble fiber a good rule of thumb is about 6 to 8 grams of soluble fiber, or one fourth of the daily fiber recommendation.

Here are some tips to increase your fiber intake:

  • Choose whole grains over refined grains whenever possible
  • Eat more fruits and vegetables, preferably with the skin on
  • Snack on nuts, seeds, dried fruits, or popcorn 
  • Add beans, lentils, or peas to your soups, salads, or casseroles
  • Sprinkle some oat bran, flax seeds, or psyllium husk on your yogurt, cereal, or smoothies
  • Drink plenty of water along with your fiber-rich foods to avoid bloating or gas
tips to increase fiber intake

Soluble vs insoluble fiber chart

Here’s our comprehensive soluble vs insoluble fiber chart featuring a diverse array of fiber-rich foods.

From fruits and vegetables to grains and legumes, this chart offers a convenient reference to help you balance your soluble and insoluble fiber intake effortlessly.

Food NameServing SizeSoluble Fiber (g)Insoluble Fiber (g)
Almonds1 ounce0.53.4
Apple with skin1 medium1.52.2
Artichoke1 medium2.44.9
Asparagus1/2 cup1.71.1
Avocado 1 avocado3.55.5
Banana1 medium1.21.8
Black beans, cooked1 cup0.46.7
Broccoli, fresh, microwaved1 cup1.92.8
Brussels sprouts1 cup22.2
Bulgur wheat1 cup1.44
Carrots, raw1 cup1.13
Chickpeas, canned, drained1 cup1.14.8
Chia seeds1 ounce010.6
Chickpea pasta1 cup24
Corn, yellow, from cob1 ear4.14
Figs3 medium32.3
Flaxseeds1 tablespoon12.5
Green peas1 cup14
Kidney beans1 cup36
Lentils, dry, cooked, drained1 cup5.45.9
Oats1 cup1.64
Pears1 medium0.64.5
Pearled barley1 cup1.56
Popcorn3 cups3.20.5
Potato with skin1 medium2.42.6
Pumpkin seeds1 ounce0.51.5
Quinoa1 cup1.52.8
Raspberries1 cup0.64.6
Spinach1 cup0.53.7
Strawberries1 cup0.63.3
Sweet potato1 medium0.83
Tomato1 medium0.31
Whole grain bread1 slice0.81.5
Whole grain cereal1 cup25
Whole grain couscous1 cup12
Whole grain crackers6 crackers11.5
Whole grain tortilla1 tortilla1.52.5
Whole wheat bread1 slice0.81.5
Zucchini, cooked1/2 cup1.41.2
Compiled from several sources including USDA and North Ottawa Foundation.
These are approximate amounts of soluble and insoluble fiber.

Final thoughts

Fiber is a key building block of a healthy diet, offering many benefits from digestion to heart health, blood sugar regulation, weight management, and overall well-being.

Soluble and insoluble fiber each offer distinct benefits and in order to maximize the benefits, you should eat a diverse diet that includes foods with both.

For more inspiration on high fiber foods from our other blog posts on fiber-rich foods, high fiber cereals, high fiber bread, and creating a high fiber breakfast options can guide you in selecting the optimal sources of each fiber type.

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