Fiber Content of Foods
The Fiber Content of Foods
The fiber content of food is all too often overlooked, even by those who meticulously count calories. The more we discover about the roles the lower gut plays in overall well being, the more we are realizing the importance of eating a diet rich in soluble and insoluble fibers. Do you know the difference between soluble and insoluble fibers? Do you know if the same quantity of dried versus fresh apricots share the same fiber count? If not, review this fiber content chart and learn how the choices you make every time you eat affect your health.
The Difference Between Soluble and Insoluble Fiber
In the most simplistic sense, soluble fiber dissolves in water. Insoluble fiber doesn’t. But how these fibers break down (or don’t break down) inside your body differ and each produce different health benefits. The fact is, most Americans don’t eat enough of either fiber. Physicians and other health experts recommend between 25 and 35 total grams per day; the average intake, unfortunately, is about 15 grams per day.
Insoluble fibers prevent constipation and form the basis of soft, bulky stool. Whole grain foods, dark leafy vegetables, fruit, nuts and seeds all contain insoluble fiber. Soluble fiber goods include onions, chicory root, bananas, Jerusalem artichoke, oats and oatmeal, apples and strawberries, psyllium (Metamucil) and certain vegetables. These foods help the healthy bacteria that live in the lower gut reproduce, as they stifle the production of bad, disease-causing bacteria.
A Dietary Alternative
Because most Americans don’t eat enough fiber, there is a robust market for fiber-rich foods (such as fiber or bran cereals) as well as fiber-rich supplements. The following soluble and insoluble fiber food list tells you exactly how much is contained in a diverse array of foods. As you’ll observe, most foods don’t contain the high fiber numbers you might expect – as a result, getting enough fiber through dietary means takes genuine commitment. If you dread the idea of eating several pieces of bread and a few cups of raw onion and canned mushrooms every day, there is an easy alternative.
Prebiotin, a prebiotic fiber supplement, contains all of the daily fiber you’ll need. It is low in calories, tastes mildly sweet and can be added to everything from water to cereal and beyond. Because it is plant-based, it is safe for vegans and vegetarians; there is also a gluten-free formula. In the meantime, review these soluble and insoluble fiber foods and see how much fiber you’re getting every day.
To find the soluble and insoluble fiber content of a food you can:
- Click the Food Group on the left.
- Click the first letter below of the desired food.
|Food||Amount||Total Fiber |
|Insoluble Fiber |
|All-Bran (Kellogg's)||1 cup||20.00||18.40||1.60|
|All-Bran Buds (Kellogg's)||1 cup||35.90||28.30||7.60|
|All-Bran with Extra Fiber (Kellogg's)||1 cup||26.60||24.70||1.90|
|Almond butter||1 Tbsp||0.60||0.50||0.10|
|Almond paste||1 Tbsp||0.80||0.70||0.10|
|Alpen (Weetabix)||1 cup||7.10||5.00||2.10|
|Alpha-Bits (Post)||1 cup||1.70||1.10||0.60|
|Amaranth Flakes (Arrowhead Mills)||1 cup||3.30||2.10||1.20|
|Amaranth, dry||1 cup||29.60||20.20||9.40|
|Anise seed||1 tsp||0.30||0.00||0.00|
|Apple & Cinnamon Toasty O's (Malt-O-Meal)||1 cup||2.20||1.20||1.00|
|Apple Cinnamon Cheerios (General Mills)||1 cup||2.10||1.10||1.00|
|Apple Jacks K-sentials (Kellogg's)||1 cup||0.60||0.40||0.20|
|Apple juice||1 cup||0.30||0.20||0.10|
|Apple Zaps (Quaker)||1 cup||1.40||1.30||0.10|
|Apple, baked with skin, sweetened||1 medium||4.90||3.60||1.30|
|Apple, baked with skin, unsweetened||1 medium||5.40||4.00||1.40|
|Apple, dried||1 cup||7.50||3.40||4.10|
|Apple, with skin||1 medium||3.70||2.70||1.00|
|Apple, without skin||1 medium||2.40||1.70||0.70|
|Applesauce, canned, unsweetened||1 cup||2.90||2.00||0.90|
|Applesauce,canned, sweetened||1 cup||3.10||2.10||1.00|