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FOODS PROVIDING THE MOST SOLUBLE FIBER
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Food Source
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Amount
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Total Grams of
Soluble Fiber
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Cereals
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Oatmeal
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3/4 cup, cooked
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1.4
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Oat bran
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1/2 cup
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1.5
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All bran
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1/3 cup
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1.6
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Puffed wheat
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1-1/2 cups
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0.6
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Vegetables
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Black-eyed peas
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1/3 cup
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3.7
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Kidney beans
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1/3 cup
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1.7
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Corn, frozen
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1/2 cup
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1.6
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Corn on the cob
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1 ear
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1.6
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Baked beans
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1.4 cup
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1.2
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Green beans
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1/2 cup
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0.5
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Lima beans
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1/2 cup
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1.2
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Baked potato with skin
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1 small
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1.3
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Zucchini
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1/3 cup
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1.3
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Cauliflower, raw
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1/2 cup
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1.2
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Cauliflower, cooked
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1/2 cup
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0.5
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Carrots, raw
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1 cup
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1.5
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Carrots, cooked
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1/2 cup
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1.2
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Brussels sprouts
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1/2 cup
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1.4
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Broccoli spears
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1/2 cup
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1
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Sauerkraut
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1/2 cup
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1.1
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Fruits
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Strawberries
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1-1/4 cups
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1.5
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Tangerines
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2
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1
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Apricots
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4
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1.4
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Apple
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1
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0.6
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Peach
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1
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0.8
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Pear
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1
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0.5
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Orange
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1
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0.5
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Grapefruit
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36526
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0.6
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Also
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Chili with beans
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1 cup
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2.3
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Lentils
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1/3 cup
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1.1
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