Soluble Fiber Threshold Foods Chart
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1Soluble Fiber Threshold Foods Chart
4
grams of soluble fiber
every meal or snack from
3
of 5 food groups in this
SFT Foods Chart
Legumes
Serving
Soluble
Insoluble
Total
Size
Calories
(g)
(g)
Fiber (g)
as well as ingesting at least
Kidney beans
/
cup
105
3
3
6
1
1
serving of each of 5 food groups per day.
2
Black beans
/
cup
70
2
3
5
1
3
Cereals, Rice
Lima beans
/
cup
105
1
3
4
Serving
Soluble
Insoluble
Total
1
2
Size
Calories
(g)
(g)
Fiber (g)
& Grains
Chick peas
/
cup
100
1
3
4
1
2
Oatmeal (cooked)
/
cup
70
1
1
2
Pinto beans
/
cup
70
1
3.5
4.5
1
1
2
3
Lentils
1 cup
200
1
9
10
Pearl barley
/
cup
50
1
1.5
2.5
1
4
Corn grits
1 cup
160
1
2
3
Nuts / Seeds
Serving
Soluble
Insoluble
Total
Size
Calories
(g)
(g)
Fiber (g)
Spaghetti
1 cup
220
1
2
3
1 oz.
Walnuts
185
1
1
2
(7 whole)
Wheat germ
/
cup
105
1
3
4
1
4
Sunflower
4 tbsp
200
1
1
2
Brown rice
seeds
1 cup
210
1
6
7
(cooked)
Flaxseeds
1 tbsp
40
1
2
3
Shredded wheat
1 cup
125
1
7.4
8.4
Peanuts
/
cup
210
1
2
3
1
4
1 oz
172
1
2
3
Almonds
Vegetables
Serving
Soluble
Insoluble
Total
(22 nuts)
Size
Calories
(g)
(g)
Fiber (g)
Asparagus
/
cup
15
2
1.5
3.5
3
4
Fruits
Serving
Soluble
Insoluble
Total
Artichoke
/
cup
45
3
1
4
1
Size
Calories
(g)
(g)
Fiber (g)
2
Broccoli
/
cup
25
1
.5
1.5
Plums 1 medium
30
1
0.5
1.5
1
2
Grapefruit
/
medium
40
1
0.5
1.5
1
Brussels sprouts
/
cup
25
3
1.5
4.5
2
1
2
/
cup
30
3
1
4
Blackberries
1
2
Squash, acorn
1 cup
90
5
3
8
Orange
1 small
60
2
1
3
Onions
1 cup
90
2
1
3
Grapes
1 cup
100
1
1
2
Tofu
/
cup
75
1
0.5
1.5
1
2
Mango
/
cup
70
1
1
2
2
3
Jicama
/
cup
50
3
3
6
1
3
Prunes
/
cup
210
3
3
6
1
2
2 cup
20
1
1
2
Spinach
Peach 1 medium
60
1
1
2
Cauliflower
1 cup
30
1
1
2
Nectarine 1 medium
60
1
1
2
Carrots
/
cup
25
1
1
2
1
2
Figs (dried)
3 fruits
150
2
2.5
4.5
Pepper
1 cup
40
1
1
2
(green/red)
chopped
Strawberries
1 cup
45
1
3
4
Zucchini
1 cup
35
1
1
2
Cherries
1 cup
90
1
2
3
Potato, sweet
/
cup
90
2
2
4.0
1
2
(no skin)
1 cup
60
1
3
4
Blueberries
1 cup
115
1
2
3
Potato
Pears 1 medium
95
1
2
3
Avocado
/
cup
60
1
1.5
2.5
1
4
Apple 1 medium
70
1
2
3
Kale (raw)
2 cup
80
3
7
10
Banana 1 medium
105
1
2
3
Green
1 cup
40
1
3
4
Raspberries
1 cup
65
1
2.3
3.3
string beans
Watermelon
2
/
cup
120
1
.2
1.2
Green Peas
/
cup
90
1
1.5
2.5
1
1
2
3
Adapted from Journal of Family Practice. 2006;9:761-769 and Anderson JW. Plant Fiber in Foods. 2nd ed. HCF Nutrition Research Foundation Inc, PO Box 22124, Lexington, KY 40522, 1990.
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