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Discover the most popular fiber articles this week. From gut health to weight loss, these trending reads are backed by science and chosen by our community.
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If you’re new here, these three are the place to start — the foundations everything else builds on.
Baobab fiber content is genuinely high: USDA lists 44.5 grams of fiber per 100 grams of baobab powder, and a 10 gram serving gives about 4.5 grams. Unlike most superfood powders, much of that fiber is the soluble kind.
Acai fiber content is genuinely high: dried acai pulp measured about 71 grams of fiber per 100 grams in a 2011 study, almost all of it insoluble. Fresh pulp is mostly water, so 100 grams of frozen pulp likely supplies a few grams, depending on how thick it is.
Dried maca root fiber runs about 15.6 to 26 grams per 100 grams, according to a 2019 review in Food Chemistry. A 5 gram scoop of maca powder adds roughly 1 gram of fiber, more than many superfood powders but still a small amount.
Matcha fiber content is surprisingly high by weight, about 56 grams per 100 grams of powder in a 2024 lab analysis. Because a cup uses only a gram or two, a typical matcha drink adds roughly 0.5 to 1 gram of fiber, while steeped green tea adds none.
Moringa fiber content is modest: fresh leaves have about 2 grams of fiber per 100 grams, and dried moringa powder has roughly 7 to 9.5 grams per 100 grams. A 5 gram scoop of powder adds less than half a gram, so moringa earns its place through minerals and vitamins more than fiber.
No, spirulina is not high in fiber. A tablespoon of dried spirulina has about 0.25 grams of fiber, so its spirulina fiber content is tiny even though it is rich in protein, copper and iron.
The best high fiber foods for seniors are soft, easy options like lentil and split pea soup, canned pumpkin, cooked carrots and sweet potato, ripe pears, raspberries, avocado and bran cereal. They pack a lot of fiber into small, easy to chew portions.
The top plant based high fiber foods are beans and lentils, artichokes, green peas, berries, guava, pears, whole grains like bulgur and barley, and pumpkin and chia seeds. Half a cup of navy beans alone has 9.6 grams of fiber.
The best fiber rich dinner foods are lentils, beans, split peas, whole grains like barley and whole wheat pasta, and cooked vegetables such as green peas, artichokes and Brussels sprouts. A dinner built from them can reach 12 to 18 grams of fiber.
The best high fiber snacks include raspberries, pears, apples with almonds, roasted chickpeas, pumpkin seeds, edamame, dried figs and whole wheat crackers with guacamole. Many easy pairings deliver 6 to 9 grams of fiber.
The best high fiber breakfast foods are bran cereals, shredded wheat, raspberries, blackberries, pears, chia seeds, avocado and beans. Half a cup of high fiber bran cereal alone gives 14 grams, while a cup of instant oatmeal gives about 4.
The best low carb high fiber foods are chia seeds, flaxseed, avocado, nuts, pumpkin seeds, leafy greens, broccoli, cauliflower and berries. An ounce of chia seeds has 9.8 grams of fiber and only about 2 grams of net carbs.
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