Does anybody know good sources for soluable fiber?

Fruits and vegetables are an excellent source of soluble fiber.

Fruits, vegetables, legumes, oats, nuts, seeds.

It's hard to find sources that provide a breakdown for soluble vs. insoluble. Here is one that has some values for f+v, but it's a little deceiving because it provides fiber by total grams, not by total energy. So some of the "higher" sources for soluble fiber might have a muxh higher calorie cost. I'd stick with mostly f+v.

[www.ianrpubs.unl.edu]

A fairly good estimate might be obtained by multiplying the total fiber content by 0.15-0.3.

If you are eating 10-20 pieces of fruit and a head of romaine lettuce per day you will be in good shape and there will be no need to calculate.

I don't try to calculate soluble fiber but most days my total fiber intake is in the 50-75g range. The standard rec is 30g/day but you most studies are not showing much health benefit at this level. Higher is better if you can tolerate it and most people can, but they have to gradually work their way up to it.

There is a better breakdown here but it is more technical.

[www.ajcn.org]



Edited 1 time(s). Last edit at 05/05/2007 05:06AM by arugula.

If you are looking specifically for inulin (which is a soluble fibre that helps probiotic bacteria grow, better than probiotic pills IMO as there more probiotic species in a person than a pill can provide) then sunchokes and chicory root would be the major sources.

Thank you guys. Yes- I am looking for inulin. I have IBS and am new to eating 100% raw food, so I still have a lot to learn, I really appreciate the help. Any suggestions on how to eat the sunchokes and chicory root? I have never had either of them.

Here's a chart.
[jn.nutrition.org]

I don't believe that you need to fixate on inulin to help your problem.

I do believe that eating more fiber will be beneficial and it might be easier to concentrate on foods you like to eat!

Psyllium husks.

serinokt Wrote:
-------------------------------------------------------
> Thank you guys. Yes- I am looking for inulin. I
> have IBS and am new to eating 100% raw food, so I
> still have a lot to learn, I really appreciate the
> help. Any suggestions on how to eat the sunchokes
> and chicory root? I have never had either of them.

[www.colitis-crohns.com]