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High Soluble-Fibre Foods

Common foods richest in soluble fibre, ranked by approximate grams per 100 g.

Soluble fibre is the gel-forming part of dietary fibre. It slows digestion, helps lower LDL cholesterol and steady blood sugar, and feeds gut bacteria. Aim for roughly 5–10 g of soluble fibre a day.

1. Ground flaxseed≈ 8 g

2. Dried figs≈ 5 g

3. Chia seeds≈ 4 g

4. Dried apricots≈ 4 g

5. Lima beans≈ 3.7 g

6. Kidney beans≈ 3 g

7. Black beans≈ 2.8 g

8. Oat bran≈ 2.8 g

9. Oats / oatmeal≈ 2.5 g

10. Navy beans≈ 2.4 g

11. Pinto beans≈ 2.2 g

12. Edamame (green soybeans)≈ 2.2 g

13. Tahini (sesame butter)≈ 2 g

14. Sunflower seeds≈ 2 g

15. Figs≈ 2 g

16. Brussels sprouts≈ 2 g

17. Parsnip≈ 2 g

18. Peanuts≈ 1.9 g

19. Refried beans≈ 1.8 g

20. Prunes (dried plums)≈ 1.8 g

21. Winter squash≈ 1.8 g

22. Peanut butter≈ 1.6 g

23. Chickpeas≈ 1.6 g

24. Avocado≈ 1.6 g

25. Green peas≈ 1.6 g

26. Broccoli≈ 1.5 g

27. Orange≈ 1.4 g

28. Carrots≈ 1.4 g

29. Sweet potato≈ 1.4 g

30. Pear≈ 1.2 g

31. Okra≈ 1.2 g

32. Beets≈ 1.2 g

33. Almonds≈ 1.1 g

34. Split peas≈ 1.1 g

35. Barley≈ 1.1 g

36. Blackberries≈ 1 g

37. Grapefruit≈ 1 g

38. Onion≈ 1 g

39. Mango≈ 0.8 g

40. Asparagus≈ 0.8 g

41. Eggplant≈ 0.8 g

42. Quinoa≈ 0.7 g

43. Lentils≈ 0.6 g

44. Apple≈ 0.6 g

45. Strawberries≈ 0.6 g

46. Banana≈ 0.6 g

Approximate soluble-fibre content per 100 g, compiled from public food-composition data. USDA FoodData Central does not report soluble fibre for most foods, so these are estimates — actual amounts vary by variety and preparation.