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Food Sources of Soluble Fibre

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Fibre diet

Dietary fibre comes from plant foods. There are two types: soluble and insoluble fibre. Most fibre containing foods have a mix of both.

  • Insoluble fibre is found in the skins of vegetables and fruit and the bran portion of whole grains. Insoluble fibre helps promote regularity and a healthy digestive system.
  • Soluble fibre can be found in some vegetables, fruit and legumes like dried beans and peas. When water is added to food the soluble fibre thickens and becomes sticky, gummy and gel-like. Soluble fibre can help slow the digestion of food.

Soluble fibre can help in many ways:

    • Lowers LDL (“bad”) cholesterol levels: Soluble fibre prevents some dietary cholesterol from being broken down and absorbed. Over time, soluble fiber can help lower cholesterol levels or the amount of free cholesterol in the blood.
    • Helps to manage your blood glucose (sugar) levels: Soluble fibre slows down the digestion rate of other nutrients, including carbohydrates, making blood sugar spikes less likely.
    • Feeling satiated or full longer after meals: Soluble fibre slows down how quickly foods are digested, meaning most people feel full longer after fibre-rich meals.
    • Supports bowel movement regularity: Soluble fibre adds bulk to stools by absorbing liquid in the intestines, and softens stools to support regular bowel movements. 
    • Promotes a healthy gut microbiome: Certain soluble fibres can ferment and feed the “good” bacteria in the colon, functioning as prebiotics. These friendly bacteria produce short-chain fatty acids like butyrate, acetate, and propionate to support overall gut health.
    • May lower the risk of certain diseases: type 2 diabetes, cardiovascular disease, and colon cancer.

How Much Fibre Should I Aim For? 

There are no guidelines for healthy adults on how much soluble fibre to have. Instead, recommendations are for total dietary fibre which includes soluble and insoluble fibre.

According to Health Canada, women need 25 grams of fibre per day and men need 38 grams of fibre per day. Most Canadians are only getting about half that much.

To lower blood cholesterol levels, 5-10 g of soluble fibre per day is typically recommended. 

Make sure to increase your dietary fibre intake slowly and drink more fluids as your fibre intake increases. This will help the fibre to work better and prevent gas, bloating and diarrhea.

If you have a gastrointestinal condition you may need to limit the amounts or certain food sources of fibre. Speak with your doctor or healthcare provider to find out how much fibre is right for you.

Food Sources of Soluble Fibre

The table below provides a list of common foods higher in soluble fibre:

Food                                                                               Serving Size.            Soluble Fibre (grams)

     

Vegetables
 
Asparagus, cooked 125 mL (½ cup)             1.7
Beets, cooked 125 mL (½ cup)             0.8
Broccoli, cooked 125 mL (½ cup)             1.2
Brussels sprouts, cooked 125 mL (½ cup)             2.0
Carrots, cooked 125 mL (½ cup)             1.1
Eggplant 125 mL (½ cup)             0.7
Green beans, cooked 125 mL (½ cup)             0.5
Okra, frozen, cooked 125 mL (½ cup)             1.0
Peas, green, cooked 125 mL (½ cup)             1.3
Spinach, cooked 125 mL (½ cup)             0.5
Sweet potato, cooked 125 mL (½ cup)             1.8
Turnips, cooked 125 mL (½ cup)             1.7
 
Fruit
    
Apple 1 small           0.7-1.2
Applesauce 125 mL (½ cup)           0.7
Apricot 4           1.8
Apricots, dried 7 halves           1.1
Avocado ½ fruit           1.3
Cherries, black 12 large           0.6
Figs, dried 2           1.9
Grapefruit (pink, red, white) ½ medium           1.1
Kiwi fruit 1 large           0.7
Mango ½ small              1.7
Nectarine 1 medium          0.5
Orange 1 small          1.8
Peach 1 medium          1.0
Pear ½ large          1.1
Plum, red 2 medium          1.1
Prunes, dried 3 medium          1.0
Raspberries 250 mL (1 cup)          0.9
Strawberries 250 mL (1 cup)          0.9

Grain Products
    
Cereals (check product label for serving size)    
Bran cereals 75 mL (⅓ cup)         1.4
Oat bran, cooked 175 mL (¾ cup)         2.2
Oatmeal, dry 75 mL (⅓ cup)         1.4
Flaked bran cereals, plain or with raisins 175 mL (¾ cup)         0.4-0.9

Breads
    
Bread, pumpernickel 1 slice         1.2
Bread, rye 1 slice         0.8
Oat bran muffin 1 medium         2.5
Other grain products
    
Barley, pearled, cooked 125 mL (½ cup)         0.8
Pasta, whole wheat, cooked 125 mL (½ cup)         0.6
Spaghetti, whole wheat, cooked 125 mL (½ cup)         0.6 
Wheat germ 45 mL (3 Tbsp)         0.7

Protein Foods
    
Legumes (dried beans, peas and lentils) 125 mL (½ cup)         2.4
Black beans, cooked 125 mL (½ cup)         0.5
Chickpeas, cooked 125 mL (½ cup)         1.3
Kidney beans, light red, cooked 125 mL (½ cup)         2.0
Lentils, cooked 125 mL (½ cup)         0.6
Lima beans, cooked 125 mL (½ cup)         1.1
Navy beans, cooked 125 mL (½ cup)         2.2
Pinto beans, cooked 125 mL (½ cup)         1.4

Nuts and Seeds
    
Flaxseeds, whole 15 mL (1 Tbsp)         1.1
Chia seeds 15 mL (1 Tbsp)         0.3-0.5
Peanuts, roasted 60 mL (¼ cup)         1.0
Sesame seeds 60 mL (¼ cup)         0.8
Sunflower seeds 60 mL (¼ cup)         0.8

Supplements
    
Psyllium fibre, ground 15 mL (1 Tbsp)         5.0
Psyllium fibre, husks 15 mL (1 Tbsp)         3.5
References
  • (2021) Dietitians of Canada: Food Sources of Soluble Fibre. 
  • (2020) Registered Dietitians of the University Health Network – Improving Your Health with Soluble Fibre.

Disclaimer

This blog post is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

About Dr. James Yoon

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Dr. Yoon is a licensed naturopathic doctor practicing in Downtown Toronto but also provides virtual consultations to patients across Ontario. He focuses on a functional medicine approach to healthcare, identifying underlying conditions contributing to individuals’ symptoms and using natural, scientifically-proven solutions to improve their health. Dr. Yoon is a clinician, researcher, medical educator, and speaker.

Learn more about Dr. James Yoon

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