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Let your food be your medicine, and your medicine be your food. ...Hippocrates |
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Soluble Fiber Content of Foods: Vegetables, Fruits, Legumes and Nuts.
Soluble fiber refers to cell wall components, the fraction of dietary fiber, that are soluble in water. They include pectin, some hemicelluloses, beta-glucans, fructans, oligosaccharides, guar and gums. The following table contains an estimated soluble fiber content of foods including vegetables, legumes, fruits, nuts and seeds.
| Soluble Fiber Food Source | Weight of Food Stuff in grams | Soluble Fiber Content in Grams |
| Vegetables | ||
| Artichoke, cooked | 168 | 6.60 |
| Carrots, raw | 110 | 1.65 |
| Broccoli | 186 | 1.90 |
| Egg plant, cooked | 198 | 1.38 |
| Tomato, paste | 262 | 2.15 |
| Celery | 180 | 1.05 |
| Legumes | ||
| Soybeans | 180 | 3.40 |
| Lima beans | 188 | 6.96 |
| Kidney beans | 177 | 5.66 |
| Cowpeas | 165 | 0.89 |
| Lentils | 198 | 1.19 |
| Fruits | ||
| Banana, 1 medium | 118 | 0.71 |
| Blueberry | 144 | 1.44 |
| Kiwi | 170 | 0.34 |
| Strawberry | 144 | 0.86 |
| Orange | 131 | 1.83 |
| Nuts and Seeds | ||
| Almonds | 142 | 1.56 |
| Brazil nuts | 140 | 1.82 |
| Flax seeds | 114 | 13.89 |
| Sesame seeds | 150 | 2.83 |
| Sun flower seeds | 128 | 2.69 |
| Ginger root, powder | 280 | 2.20 |
Total dietary fiber content of high fiber vegetables, fruits and legumes.
Low fiber foods
Total dietary fiber, soluble fiber, and insoluble fiber content of vegetables and legumes
Definitions of dietary fiber food
Dietary fiber: Daily Reference Intakes (DRIs) for fiber
Source of soluble fiber content data: Spiller, G. A. 2001.The CRC Handbook of Dietary Fiber in Human Nutrition. 3 ed. CRC Press, London.