Soluble Fiber vs Insoluble Fiber

Fiber is a carbohydrate that the body does not digest.  

There are two types of fiber: soluble and insoluble. Both are important and have different functions.

Soluble Fiber

Soluble Fiber dissolves in water, forms a gel, slows the digestion process and glucose absorption rate benefiting blood sugar control for people with Diabetes. It is also beneficial for weight loss, lowers LDL cholesterol. Foods high in soluble fiber include oats, legumes, dried beans and peas, fruits, vegetables, nuts, flaxseed, and psyllium husk. (1)

Insoluble Fiber  

Insoluble Fiber is the type of fiber that does not absorb water and its primary function is to provide bulk to stool, aid in the movement through the digestive tract preventing constipation, promoting a regular bowel movement, and maintaining proper pH acidity that helps in preventing colon cancer. (1)  You can find insoluble fiber in foods such as dark green leafy vegetables, edible plant skins, nuts and seeds, wheat bran, and whole-grain foods like whole-wheat pasta and
brown rice.

Most diets have a combination of soluble and insoluble fiber, with 75 percent coming from insoluble fiber and 25 percent coming from soluble fiber. (1)   Recommended fiber intake is 25-29 grams a day. (9)

Fruit

Passion fruit (1 cup): 25g, 100%

Breadfruit (1 cup): 11g, 44% 

Raspberries (1 cup): 8g, 32%

Blackberries (1 cup): 8g, 32%

Boysenberries and gooseberries (1 cup): 7g, 28%

Pear (1 medium): 6g, 24%

Apples (medium-sized, with skin): 4.4g, 18% 

Blueberries (1 cup): 3.6 g, 14%

Bananas (medium size): 3.1g, 12%

Prunes (5 pieces): 3g, 12%

Strawberries (1 cup): 2g, .08%

Vegetables

Artichoke (1 large): 9g, 36%

Green peas (1 cup): 8g, 32%

Sweet potato (½ cup, mashed): 4g, 16%

Baked potato with skin (1 medium): 4.0, 16%

Beets (1 cup): 3.8g, 15%

Carrots (1 cup raw): 3.6 g, 14%

Sweet corn (1 cup): 3.5g, 14%

Brussel sprouts (1 cup): 3.3g, 12%

Grains

Raisin Bran (1 cup): 7g, 28%

Spaghetti, whole wheat (1cup):
6g, 24%

Shredded wheat (2 biscuits):
6g, 24%

Oat bran (1 cup): 6g, 24%

Bran flakes (3/4 cup): 5.5g, 22%

Quinoa, cooked (1 cup): 5g, 20%

Oat bran muffin (1 med) 5g, 20%

Brown rice (1 cup): 4g, 16%

Psyllium, (1 tsp, 5 grams) 4g, 16%

Popcorn, air-popped (3 cups):
3.5g, 14%

Legumes, Nuts and Seed

Split peas (1 cup cooked):
16.3g, 65%

Lentils (½ cup, dried): 8g, 32%

Black beans (1cup, cooked):
15g, 60%

Kidney beans 1 cup, cooked):
12.2g, 49%

Chia seeds (1 ounce (oz)): 10g, 40%

Lima beans (1 cup): 9g, 36%

Flaxseeds (1 oz): 6g, 24%

Pumpkin seeds (1oz): 5g, 20%

Almonds (1 oz): 4g, 16%

* Based on 25g of fiber

Fiber is a carbohydrate that the body does not digest.  Therefore, for every gram of fiber you eat, you can subtract that number from your total carbohydrate count.