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Making Sense of Foods

Understanding Fiber: Sources of Insoluble and Soluble Fiber

Insoluble Soluble

Whole grains

  • barley
  • brown rice
  • bulgur
  • rye
  • whole–grain breakfast cereals
  • whole–grain pasta
  • whole–wheat breads

Nuts and seeds

Vegetables

  • carrots
  • cucumbers
  • zucchini
  • celery
  • tomatoes

Oatmeal

Bran

Fruits

  • apples
  • blueberries
  • nectarines
  • strawberries

Gums

  • guar
  • locust

Legumes

  • beans
  • lentils
  • peas

 

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