Food Sources Of Soluble Fibre - Carleton University

Food Sources of Soluble FibreDietary fibre comes from plant foods. There are two types: soluble andinsoluble fibre. Most fibre containing foods have a mix of both. Insoluble fibre is found in the skins of vegetables and fruit andthe bran portion of whole grains. Insoluble fibre helps promoteregularity and a healthy digestive system.Soluble fibre can be found in some vegetables, fruit, grains andlegumes such as dried beans and peas. When water is added toa food the soluble fibre thickens and becomes sticky, gummy andgel like. Soluble fibre can help slow the digestion of food.Soluble fibre helps to: Lower blood cholesterol levels. Aim for at least 10 grams (g) ofsoluble fibre every day.Control blood glucose (sugar) levels. This is helpful if you havediabetes or if you suffer from hypoglycemia (low blood sugar) Manage diarrhea and loose stools Reduce some of the symptoms of Irritable Bowel Syndrome Reduce the risk of getting intestinal ulcers Have a healthier colon by increasing the amount of healthybacteriaHow much soluble fibre should I aim for?There are no guidelines on how much soluble fibre you should have fora healthy diet. Instead, recommendations are for total dietary fibrewhich includes a mixture of both soluble and insoluble fibre. Men andwomen over the age of 18 should aim for at least 21-38 grams of totaldietary fibre each day. For more information about how much dietaryfibre you should get in your diet, see the Additional Resource section. 2012 Dietitians of Canada. All rights reserved.May be reproduced in its entirety provided source is acknowledged.This information is not meant to replace advice from your medical doctoror individual counseling with a registered dietitian. It is intended foreducational and informational purposes only. Updated: 2012-03-16 PAGE 1

Certain types of foods contain more soluble fibre than insoluble fibre.To help you get more soluble fibre in your diet, choose foods from thetable below.Increase your dietary fibre intake slowly and drink more fluids as yourfibre intake increases. This will help the fibre to work better andprevent gas, bloating and diarrhea.Soluble Fibre Content of Some Common FoodsDried beans and peas, oat products, psyllium are some of the bestsources of soluble fibre. See the list below for the soluble fibre contentfrom a variety of foods.FoodServing SizeSoluble fibre(g)Passion Fruit, purple125 mL (½ cup)6.5Avocado½ fruit2.1Brussels sprouts, cooked125 mL (½ cup)2Figs, dried60 mL (¼ cup)1.9 Orange1 medium1.8Sweet Potato, cooked,without skin125 mL (½ cup)1.8Asparagus, cooked125 mL (½ cup)1.7Turnip, cooked125 mL (½ cup)1.7Edamame, (soybean, green,125 mL (½ cup)1.5Vegetables and Fruit 2012 Dietitians of Canada. All rights reserved.May be reproduced in its entirety provided source is acknowledged.This information is not meant to replace advice from your medical doctoror individual counseling with a registered dietitian. It is intended foreducational and informational purposes only. Updated: 2012-03-16 PAGE 2

cooked)FoodServing SizeSoluble fibre(g)Broccoli, cooked125 mL (½ cup)1.2-1.5Pear, with skin1 medium1.1-1.5Apricots, raw, with skin31.4Nectarine, raw with skin1 medium1.4Eggplant125 mL (½ cup)1.3Collard greens, cooked125 mL (½ cup)1.3Peach, with skin1 medium1.0-1.3Peas, green, cooked125 mL (½ cup)0.8-1.3Carrot, cooked125 mL (½ cup)1.1-1.2Mango½ fruit0.7-1.1Grapefruit½ fruit0.7-1.1Plum, with skin2 fruits1.1Prunes, dried31.1Apricots, dried60 mL (¼ cup)1.1Guava, raw, ripe1 fruit1.1Potato, white, with skin1 small1.1Apple, red, with skin1 medium0.9-1.0 2012 Dietitians of Canada. All rights reserved.May be reproduced in its entirety provided source is acknowledged.This information is not meant to replace advice from your medical doctoror individual counseling with a registered dietitian. It is intended foreducational and informational purposes only. Updated: 2012-03-16 PAGE 3

FoodServing SizeSoluble fibre(g)Beans, green, cooked125 mL (½ cup)1.0Apple1 medium1.0Okra, cooked125 mL (½ cup)1.0Beets, skinless125 mL (½ cup)0.8Banana1 medium0.7Bran Buds with Psyllium30 g (1/3 cup)2.7Oat bran, cooked175 mL (¾ cup)2.2Oat flakes250 mL (1 cup)1.5Oatmeal, cooked175 g (¾ cup)1.4Bran cereal (non flake)30 g (1/3 cup)1.4Oat bran muffin1 medium(57 g)1.4O-shaped cereal30 g (1 ¼ cup)1.2Bread, rye35 g (1 slice)0.6-1.0Crisp bread crackers3 crackers0.9Raisin bran muffin57g (1 medium)0.8Barley, pearled, cooked125 mL (½ cup)0.8Grain Products 2012 Dietitians of Canada. All rights reserved.May be reproduced in its entirety provided source is acknowledged.This information is not meant to replace advice from your medical doctoror individual counseling with a registered dietitian. It is intended foreducational and informational purposes only. Updated: 2012-03-16 PAGE 4

FoodServing SizeSoluble fibre(g)Bread, whole wheat30 g (1 slice)0.5Brown rice, cooked125 mL (½ cup)0.5Pasta, (whole wheat, white),cooked125 mL (½ cup)0.5Melba toast, whole wheat6 crackers0.5Milk and Milk ProductsThis food group contains verylittle of this nutrient.Meat and AlternativesBlack beans, cooked175 mL (¾ cup)5.4Lima Beans175 mL (¾ cup)5.3Soy nuts60 mL (¼ cup)3.5Navy beans, cooked175 mL (¾ cup)3.3Pinto beans, cooked175 mL (¾ cup)3.2Kidney beans, cooked175 mL (¾ cup)2.6-3.0Tofu, cooked150 g (¾ cup)2.8Baked beans, canned withpork and tomato sauce175 mL (¾ cup)2.6Chickpeas, cooked175 mL (¾ cup)2.1Soy burger85 g (1 patty)2.0 2012 Dietitians of Canada. All rights reserved.May be reproduced in its entirety provided source is acknowledged.This information is not meant to replace advice from your medical doctoror individual counseling with a registered dietitian. It is intended foreducational and informational purposes only. Updated: 2012-03-16 PAGE 5

FoodServing SizeSoluble fibre(g)Flax seed, whole15 ml (1 Tbsp)0.6-1.2Hazelnuts, without shell60 mL (¼ cup)1.1Sunflower seeds60 mL (¼ cup)1.0Flax seed, ground15 mL (1 Tbsp)0.4-0.9Lentils, cooked175 mL (¾ cup)0.8Psyllium husks, ground15 mL (1 Tbsp)3.5Metamucil15 mL (1 Tbsp)3.4Supplements Food Sources of Fibrewww.onpen.ca/Docviewer.aspx?id 7474These resources are provided as sources of additional information believed to be reliable and accurateat the time of publication and should not be considered an endorsement of any information, service,product or company. 2012 Dietitians of Canada. All rights reserved.May be reproduced in its entirety provided source is acknowledged.This information is not meant to replace advice from your medical doctoror individual counseling with a registered dietitian. It is intended foreducational and informational purposes only. Updated: 2012-03-16 PAGE 6

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Soluble Fibre Content of Some Common Foods Dried beans and peas, oat products, psyllium are some of the best sources of soluble fibre. See the list below for the soluble fibre content from a variety of foods. Food Serving Size Soluble fibre (g) Vegetables and Fruit Passion Fruit, purple 125 mL (½ cup) 6.5 Avocado ½ fruit 2.1