Irritable Bowel Syndrome Message Boards | Re: How much soluble/insoluble fiber?

Oh - I eat chicken and some veggies. Meat doesn't contain fiber of any kind. Soft boiled carrots, peeled lightly fried zucchini until translucent and roasted peeled red peppers are staple veggies for me.

There are tables that give the amount of soluble and insoluble but they don't give the amount of functional fiber which acts like a soluble fiber. You can read more about it in this message.

Generally speaking Heather's list of soluble fiber foods and insoluble fiber foods is a good source of information. Harvard University Food Services has a table that gives the soluble and insoluble fiber content in a variety of foods. It seems fairly reliable but it doesn't give the amount of functional fiber in the foods. For example, it say dry oatmeal has roughly equal amounts of soluble and insoluble fiber. However, when you cook oatmeal the cooking process produces a resistant starch which is a functional fiber that acts like soluble fiber. So the effective soluble fiber content of cooked oatmeal is considerably higher than insoluble fiber.

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