Foods high in soluble fiber

Ranked by grams of soluble fiber per serving.

The top 25

The 25 plant foods with the most soluble fiber per serving
#	Food	Serving	Soluble	Total
1	Artichoke1 medium, cooked	1 medium, cooked	5 g	6.8 g
2	Psyllium husk1 tbsp	1 tbsp	3 g	3.5 g
3	All-Bran cereal⅔ cup	⅔ cup	2.9 g	12.3 g
4	Chickpea pasta (dry)2 oz, dry	2 oz, dry	2.8 g	8 g
5	Barley, pearled1 cup, cooked	1 cup, cooked	2.5 g	6 g
6	Acorn squash1 cup, cubes, baked	1 cup, cubes, baked	2.3 g	9 g
7	Pear1 medium	1 medium	2 g	5.5 g
8	Gooseberries1 cup	1 cup	1.8 g	6.5 g
9	Prunes5 prunes, pitted	5 prunes, pitted	1.6 g	3.4 g
10	Flaxseed, ground2 tbsp, ground	2 tbsp, ground	1.5 g	3.8 g
11	Butternut squash1 cup, cubes, baked	1 cup, cubes, baked	1.5 g	6.6 g
12	Oats (dry)½ cup, dry	½ cup, dry	1.4 g	4 g
13	Cherries1 cup, pitted	1 cup, pitted	1.4 g	3.2 g
14	Figs, dried¼ cup	¼ cup	1.2 g	3.6 g
15	Tempeh3 oz	3 oz	1.2 g	6 g
16	Bagel1 medium	1 medium	1.2 g	2.4 g
17	Sweet potato1 medium, baked	1 medium, baked	1.2 g	3.8 g
18	Raspberries1 cup	1 cup	1.2 g	8 g
19	Orange1 medium	1 medium	1.2 g	3.1 g
20	Broccoli, cooked1 cup, chopped, cooked	1 cup, chopped, cooked	1.2 g	5.1 g
21	Mango1 cup, pieces	1 cup, pieces	1.2 g	2.6 g
22	Apricots, dried¼ cup	¼ cup	1.1 g	2.4 g
23	Navy beans½ cup, cooked	½ cup, cooked	1.1 g	9.6 g
24	Figs, fresh2 medium	2 medium	1.1 g	2.9 g
25	Peach1 medium	1 medium	1.1 g	2.3 g

Best in each group

Beans & legumes

Vegetables

Fruits

Pear2 g
Gooseberries1.8 g
Prunes1.6 g

Grains & cereals

Nuts & seeds

What soluble fiber does

Soluble fiber attracts water and turns to gel as you digest it. That slows digestion, which helps control blood sugar and lowers cholesterol.

The two with FDA heart health claims are beta-glucan in oats and barley, and psyllium husk.

Foods high in insoluble fiber

Sources: MedlinePlus, CDC

Questions

Which foods are highest in soluble fiber?

Per serving: artichoke (5 g), psyllium husk (3 g), All-Bran cereal (2.9 g), dry chickpea pasta (2.8 g) and pearled barley (2.5 g).

Which fruits are high in soluble fiber?

Pear (2 g), gooseberries (1.8 g) and prunes (1.6 g), per serving.

Which vegetables are high in soluble fiber?

Artichoke (5 g), acorn squash (2.3 g) and butternut squash (1.5 g), per serving.

What does soluble fiber do?

It attracts water and turns to gel as you digest it. That slows digestion, which helps control blood sugar and lowers cholesterol.

How much soluble fiber do you need a day?

There’s no separate Daily Value for soluble fiber. For heart health, the FDA links 3 g a day of beta-glucan from oats or barley, or 7 g of soluble fiber from psyllium husk, to a lower risk of heart disease as part of a diet low in saturated fat and cholesterol.

Only foods with a soluble and insoluble split are ranked: 162 of 247. Total fiber is from USDA FoodData Central. The split is an estimate, and labs measure it in different ways, so other charts may show other numbers.