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If you’re new here, these three are the place to start — the foundations everything else builds on.
Broccoli fiber comes to about 2.6 grams in half a cup of cooked florets, for only 27 calories. The superfood label owes more to broccoli’s vitamins and plant compounds than its fiber, and its leafy cousins broccoli rabe and Chinese broccoli deliver even more fiber per calorie.
Quinoa fiber content is about 5.2 grams in a cup of cooked quinoa, a solid but not spectacular amount. Its superfood reputation rests more on being a complete protein and a gluten free whole grain, and it pairs best with beans or lentils for fiber.
Flaxseed fiber comes to about 2 grams in a tablespoon of ground flax and 2.8 grams in a tablespoon of whole seeds. Ground flax is the form your body can actually use, while flaxseed oil keeps the omega-3 fat but none of the fiber.
Chia seeds fiber makes up about a third of the seed by weight, 34.4 grams per 100 grams, which beats every other popular superfood on density. Per calorie, raspberries still win, and packaged chia drinks keep most of the fiber but add sugar.
Oats fiber content is about 4 grams in half a cup of dry rolled oats, which is modest next to chia or oat bran. What sets oats apart is an FDA heart health claim built on 3 grams of beta-glucan a day, and you can hit it with one measured bowl.
Sweet potato fiber comes to about 3.8 grams in a medium baked sweet potato, with only 103 calories. Fries and chips pack more fiber per gram once the water cooks out, but far less per calorie, so the baked potato stays the best fiber value.
Blueberries fiber comes to about 3.6 grams in a cup of fresh berries and 4.2 grams in a cup of frozen ones. Blueberry muffins, jam and fruit yogurt keep the name but little of that fiber, so the whole berry is where the superfood value lives.
Almonds fiber content is about 3.5 grams per ounce with the skin on, but blanched almonds drop to about 2.8 grams. Here’s what that ounce delivers for your heart, your snacks and your baking, and where almonds beat or trail popcorn, chips and flour.
Avocado fiber content is about 3.4 grams in a 50 gram serving, which FDA labeling rules call a good source but not high in fiber. Eat 100 grams and you get 6.7 grams, plus more fiber per gram of fat than nuts, olives or oil.
Does wine contain fiber? No: USDA lists red, white and sweet dessert wine at 0 grams per glass, even though a cup of the grapes they come from carries about 1.4 grams. Sangria and non-alcoholic wine land at zero too, so the fiber at a wine dinner has to come from the plate.
Does alcohol contain fiber? Almost never: USDA lists regular beer, light beer, hard seltzer, red wine and 80 proof spirits at 0 grams. The one exception among the common drinks we checked is a Bloody Mary, whose tomato juice brings 0.9 grams per glass.
Fiber drinks effectiveness depends on the fiber inside: psyllium powders like Metamucil have the strongest backing for regularity and cholesterol, with an FDA health claim at 7 grams of soluble fiber a day. Fiber waters and prebiotic sodas add 2 to 9 grams of inulin type fibers, which count on the label without a comparable health claim.
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