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Table V.2-5. Food Sources of Viscous (Soluble) Fiber

Food Source
Soluble Fiber (g)
Total Fiber (g)

Cereal Grains ( $1/2$ cup cooked)

${blacksquare}$ Barley 1 4

${blacksquare}$ Oatmeal 1 2

${blacksquare}$ Oatbran 1 3

${blacksquare}$ Seeds

- Psyllium Seeds, Ground (1 Tbsp)
5
6

Fruit (1 medium fruit)

${blacksquare}$ Apples 1 4

${blacksquare}$ Bananas 1 3

${blacksquare}$ Blackberries ( $1/2$ cup) 1 4

${blacksquare}$ Citrus Fruit (orange, grapefruit) 2 2-3

${blacksquare}$ Nectarines 1 2

${blacksquare}$ Peaches 1 2

${blacksquare}$ Pears 2 4

${blacksquare}$ Plums 1 1.5

${blacksquare}$ Prunes ( $1/4$ cup)
1.5
3

Legumes ( $1/2$ cup cooked)

${blacksquare}$ Beans

- Black Beans 2 5.5

- Kidney Beans 3 6

- Lima Beans 3.5 6.5

- Navy Beans 2 6

- Northern Beans 1.5 5.5

- Pinto Beans 2 7

${blacksquare}$ Lentils (yellow, green, orange) 1 8

${blacksquare}$ Peas

- Chick Peas 1 6

- Black Eyed Peas
1
5.5

Vegetables ( $1/2$ cup cooked)

${blacksquare}$ Broccoli 1 1.5

${blacksquare}$ Brussels Sprouts 3 4.5

${blacksquare}$ Carrots
1
2.5

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