Carbohydrate Fiber Foods

Soluble and Insoluble Quantities


 Here is a list of fiber foods and the quantity of soluble and insoluble fiber that they contain. Include in your diet those that have the most fiber so that you can come close to have at least 25 to 30 grams of fiber each day. Most people only have around 10 grams per day and this is the level that will cause illness.


As you work towards 25 grams of fiber, look to the long run to see if you can eat even more fiber, as much as 35 - 40 grams. Now that is a lot but this is the level where you will have maximum health in all levels of your life, both physical and psychological.
Serving Size
Total Fiber (gm)

Soluble
Fiber (gm)
Insoluble Fiber (gm)
Cornflakes
1 cup
0.5
0.0
0.5
White bread
1 slice
0.53
0.03
0.5
White bread
1 slice
 2.7
 0.8
 1.9
Whole grain bread
1 slice
2.9 
0.08 
2.8 
French bread
1 slice
1.0 
0.4 
0.6 
Dinner roll
1 roll
0.8 
0.03 
0.8 
White rice
1/2 cup cooked
 0.5
0.5 
 0.0
Brown rice
1/2 cup cooked
 1.3
1.3 
0.0 
 Egg noodles
1/2 cup cooked
 0.8
0.3 
0.8
 Spaghetti
1/2 cup cooked
0.8
0.02 
0.8 
 Bran (100%) cereal
1/2 cup
 10.0
0.3 
9.7 
 Rolled Oats
3/4 cup cooked
 3.0
1.3 
1.7 
 Oat bran
100gm
 -
5.0 
 
 Psyllium husk
10gm
 8.0
7.1 
0.9 
 Oats, whole
1/2 cup cooked
 1.6
0.5 
 1.1
 Corn grits
1/2 cup cooked
 1.9
0.61 
0.3 
 Graham crackers
2
1.4 
0.04 
1.4 
 Rye wafers
 3
 2.3
0.06 
2.2 
 Popcorn
 3 cups
 2.8
0.8 
2.0 
Fruits
Apple
1 small
3.9
2.3
1.6
Apricots
2 medium
1.3
0.9
0.4
Banana
1 small
1.3
0.6
0.7
Blackberries
1/2 cup
3.7
0.7
3.0
Cherries
10
0.9
0.3
0.6
Grapefruit
1/2 fruit
1.3
0.90
0.4
Orange
1 medium
2.0
1.3
0.7
Peach
1 medium
1.0
0.5
0.5
Pear
1 small
2.5
0.6
1.9
Pineapple
1/2 cup
0.8
0.2
0.6
Plums
2 medium
2.3
1.3
1.0
Strawberries
3/4 cup
2.4
0.9
1.5
Tangerine
1 medium
1.6
1.4
0.4
Vegetables
Broccoli
1 stalk
2.7
1.3
1.4
Carrots
1 large
2.9
1.3
1.6
Corn
2/3 cup
1.6
0.2
1.4
Lettuce
1 cup raw
0.5
0.2
0.3
Parsnips
1/2 cup cooked
4.4
0.4
4.0
Peas
1/2 cup cooked
5.2
2.0
3.2
Potatoes
1 small
3.8
2.2
1.6
Squash, summer
1/2 cup cooked
2.3
1.1
1.2
 Tomato
 1 small
 0.8
 0.1
0.7 
Zucchini
1/2 cup cooked
2.5
1.1
1.4
Legumes
Green peas
2/3 cup cooked
3.9
0.6
3.3
Kidney beans
1/2 cup cooked
4.5
0.5
4.0
Lentils
2/3 cup cooked
4.5
0.6
3.9
Lima beans
1/2 cup cooked
1.4
0.2
1.2
Pinto beans
1/2 cup cooked
3.0
2.2
0.7
White beans
1/2 cup cooked
4.2
0.4
3.8

The ideal amount of fiber you should eat everyday is about 25 - 35 grams. But you should try to get at least 20 - 25 grams to start with. Check the chart and add some of the foods that give you more fiber.