Last Updated: March 8, 2022

Soluble vs Insoluble Fiber Foods - 43 Foods Compared

Evidence Based This research has 1 key reference

Researched and Written by:

Richelle Godwin, RDN

by Richard Loenen

You may have heard of fiber being broken down into two categories: soluble or insoluble. If a fiber is soluble, it can dissolve in water, whereas insoluble fibers cannot. And if you've been trying to work out which foods are high in soluble fiber vs insoluble fiber, you've come to the right place! We look at the exact fiber content of 43 popular foods.

Solubility has been used as a general descriptor to classify how fiber might behave in the body. In the past, soluble fibers were associated with aiding blood sugar control and lowering cholesterol. In contrast, insoluble fibers were thought to help with bowel movement frequency and stool bulking.

While there are some truths in those associations, fiber categories are a bit more nuanced and complex beyond just solubility.

Three better characteristics to consider when evaluating isolated fiber types and their impact on the body include: fermentability, viscosity, and bulking. 2, 6

But that can get a bit complicated (we know!).

So for now, let's take a simple look at soluble vs insoluble fiber foods and see the fiber content in 43 popular high fiber foods.

As you'll see in the table below...the interesting thing...is all foods high in fiber have a bit of BOTH soluble and insoluble fiber.

List of Insoluble and Soluble Fiber Content of Foods

Source	Dietary Fiber (g/ 100g edible portion)
Source	Total Fiber	Insoluble	Soluble
Grains
Oats	10.3	6.5	3.8
Rice (dry)	1.3	1.0	0.3
Rice (cooked)	0.7	0.7	0.0
Wheat (whole grain)	12.6	10.2	2.3
Wheat Germ	14.0	12.9	1.1
Legumes and Pulses
Green Beans	1.9	1.4	0.5
Peas, green, frozen	3.5	3.2	0.3
Kidney beans, canned	6.3	4.7	1.6
Lentils, raw	11.4	10.3	1.1
Lima beans, canned	4.2	3.8	0.4
White beans, raw	17.7	13.4	4.3
Vegetables
Potato, no skin	1.3	1.0	0.3
Bitter gourd	16.6	13.5	3.1
Beetroot	7.8	5.4	2.4
Fenugreek leaves	4.9	4.2	0.7
Spinach, raw	2.6	2.1	0.5
Turnips	2.0	1.5	0.5
Tomato, raw	1.2	0.8	0.4
Green onions, raw	2.2	2.2	0.0
Eggplant	6.6	5.3	1.3
Cucumbers, peeled	0.6	0.5	0.1
Cauliflower, raw	1.8	1.1	0.7
Celery, raw	1.5	1.0	0.5
Carrot, raw	2.5	2.3	0.2
Broccoli, raw	3.29	3.00	0.29
Fruits
Apple, unpeeled	2.0	1.8	0.2
Kiwi	3.39	2.61	0.8
Mango	1.8	1.06	0.74
Pineapple	1.2	1.1	0.1
Pomegranate	0.6	0.49	0.11
Watermelon	0.5	0.3	0.2
Grapes	1.2	0.7	0.5
Oranges	1.8	0.7	1.1
Plums	1.6	0.7	0.9
Strawberry	2.2	1.3	0.9
Bananas	1.7	1.2	0.5
Peach	1.9	1.0	0.9
Pear	3.0	2.0	1.0
Nuts and Seeds
Almonds	11.2	10.1	1.1
Coconut, raw	9.0	8.5	0.5
Peanut, dry, roasted	8.0	7.5	0.5
Sesame seed	7.79	5.89	1.90
Flaxseed	22.33	10.15	12.18