Hi, do you have a chart showing the insoluble and also soluble grams of fruits and especially veggies?

Well, Pam, not really.  I looked and couldn't find one.  The American Heart Association has a small one that covers some foods.  It gives soluble and total, so you can subtract to find the insoluble.

Table. Selected Sources and Amounts of Dietary Fiber 
From the American Heart Association

These values give you an idea which foods are higher or lower in each type of fiber.  For the total amount of fiber in any given food, visit the USDA Nutrient Database.  This tool, however, does not separate the types of fiber, only giving the total fiber in a food.

Jackson Gastroenterology of Camp Hill, Pa. lists a bunch of fiber benefit facts in High Fiber Diet.   At the bottom of the page is a large chart with fiber content of a number of foods which anyone wishing to increase their total fiber intake will find very helpful. 

You didn't state why you wanted to know about soluble and insoluble.  If you have a medical condition that requires close supervision, a dietitian would be of great help.  If your doctor, in too much of a rush to provide details or concrete recommendations, simply commented that you should get more soluble-- or insoluble-- fiber, the above chart from AHA will give you some guidelines on which classes of food to choose.  Otherwise, I'd like to warn against trying to micro-manage your diet.  Why?

1.  It takes a lot of the joy out of eating,

2.  It takes the fun out of cooking,

3.  It complicates your life unnecessarily (there's better things to do),

4.  By far your best bet for better health is a very wide range of foods, and especially the Power Foods.

Personally, I probably fall a little short in my fiber fulfillments except for the fact that I add ground flaxseed to all sorts of foods.  This nutty-flavored seed is not only very high in fiber, especially soluble, it also is a great laxative (nice at my age) and is high in Omega-3, a valuable substance found mainly in flaxseed, egg yolks and oily fish.  For convenience, I buy mine already ground at a health food store and keep it in the refrigerator, ready to add to muffins, biscuits, cereals (cold and hot), grits and other such foods.  Read more about its benefits at Flaxseed from AllHealth.com.

In addition, if you eat at least the recommended 9 servings of vegetables and fruits, you also will be getting a lot of fiber, as well as vitamins, minerals and valuable antioxidants.

For more on fiber, the benefits of both types and the differences between them, you may visit:

• What About Fiber?
• Soluble vs. insoluble fiber
• Fiber in Your Diet by Linda B. Bobroff at HealthGoods.com, with comprehensive information, surveys, charts and recipes. 
• Feast on Fiber - from American Dietetic Association
• Challenges & Choices: Nutrition — Fit for Life - by Amy C. Sigman,  Department of Food Science and Human Nutrition, University of Missouri- Columbia
• Fiber Lowers Heart Disease Risk in Women at AllHealth.com
• Fiber from HealthBoards; has a chart of high-fiber foods

If you still need to know about the quantities of each type of fiber in foods because of a doctor's recommendation, I'd advise you contact your doctor for referral to a dietitian.   You shouldn't be expected to do this on your own.

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