Rice, brown 8 grams/cup Oats uncooked 12 grams/cup Barley 4 grams/cup High fiber protein sources are all plant based.Ĭruciferous Vegetables: Broccoli, Cabbage (Red, Green, Purple, Napa, Savoy, Bok Choy), Brussel Sprouts, Cauliflower 5 grams/cupĪll berries (raspberry, blueberry, blackberry, strawberry, boysenberry, gooseberry, etc) 8 grams/cup
Please note: Animal protein like meat, eggs, dairy, chicken and fish have NO dietary fiber.
Most Nuts: Pistachio, Almond, Walnut, Pecan, Hazelnuts, Cashews, 4-6 grams/cup Other foods may contain soluble fiber, this list is simple of the highest sources of soluble fiber.Īll beans: Black, Kidney, Navy, Pinto, Edamame, Cannellini, Chickpea, Adzuki 15 grams/cup Legumes/Beans give you the biggest bang for your buck in quantity of fiber per cup serving size. Eating a diet high in soluble fiber is essential to weight loss, maintaining regular bowel movements and heart health.ģ5 grams of soluble fiber is required for weight loss.ĥ0-60 grams of soluble fiber is essential to maintaining heart health (cholesterol, blood pressure and diabetes)įiber lowers cholesterol by binding and removing it through the intestines.įiber lowers blood pressure by keeping the walls of the circulatory system flexible.įiber is helpful with diabetics as it lowers blood sugar by slowly dispensing sugar from food into the body.
