Soluble Fiber Amounts in Fruits & Vegetables

Fiber’s role in health maintenance exceeds its reputation as nothing more than roughage. One of the two types of dietary fiber, soluble fiber offers additional health benefits that lower your risk of developing cardiovascular disease and Type 2 diabetes. One of the best ways to get the soluble fiber you need is to include a variety of fruits and vegetables in your daily diet.

Fruits and vegetables contain soluble and insoluble fiber in varying proportions. When you eat soluble fiber, it absorbs water to form a gel-like mass, which helps you feel full and provides other health benefits. It prevents a surge in blood sugar after you eat by slowing down the absorption of carbohydrates. Keeping blood sugar balanced lowers your risk of gaining weight and developing insulin resistance. Soluble fiber also lowers cholesterol levels by binding with cholesterol and carrying it out of your body.

Vegetables with the most soluble fiber include green peas, asparagus, sweet potatoes and Brussels sprouts. They contain 1 to 2 grams of soluble fiber and 2.8 to 4 grams of total fiber in one-half cup of cooked vegetables. A similar serving of beets, broccoli, corn, carrots, cauliflower, green beans and spinach supplies 0.5 to 1 gram of soluble fiber and 1 to 2 grams of total fiber. Fresh celery and sweet peppers each have 0.7 grams of soluble fiber and 1.7 grams of total fiber in a 1-cup serving.

Fruits that have the least amount of soluble fiber are grapes, watermelon and cantaloupe. They only have 0.2 to 0.4 grams of soluble fiber and less than 1 gram of total fiber in a typical serving. Oranges have the most, with one small orange providing 1.8 grams of soluble fiber and 2.9 grams of total fiber. Most of your other favorite fruits have 1 to 1.8 grams of soluble fiber and 2 to 3.5 grams of total fiber in a typical serving. The fruits on this list include one apple, orange, banana, peach and pear, 0.5 of a grapefruit, 1 cup of raspberries and 1.25 cups of strawberries.

The Institute of Medicine establishes guidelines for the daily intake of total fiber, but it does not determine separate recommendations for soluble and insoluble fiber. However, the University of California suggests that about one-fourth of your total fiber intake, or 6 to 9 grams daily, should consist of soluble fiber. The adequate intake for total fiber is 25 grams daily for women, while men should consume 38 grams of total fiber daily. After you turn 51, the recommendations drop to 21 grams for women and 30 grams for men.