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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.
The best high fiber foods for diabetics are legumes, nonstarchy vegetables, berries and other whole fruit, intact whole grains, nuts and seeds. Fiber is a carbohydrate your body doesn’t absorb, so it slows the rise in blood sugar instead of adding to it.
The best low calorie high fiber foods include high fiber cereal, raspberries, blackberries, jicama, artichokes, cauliflower and leafy greens. A quarter cup of high fiber cereal has 7 grams of fiber for 31 calories, and a cup of jicama has 5.9 grams for 46.
The best high fiber foods for constipation are prunes, bran cereal, berries, pears, lentils, beans, green peas and broccoli. Add them gradually and drink more water as you do.
The best fiber rich foods for gut health are beans, lentils, oats, barley, onions, asparagus, apples and berries, because they carry the prebiotic fibers your gut microbes ferment. Eating a wide mix matters as much as any single food.
The best high fiber foods for weight loss give a lot of fiber and volume for few calories: berries, artichokes, Brussels sprouts, beans and lentils lead the list. A cup of raspberries, for example, has 8 grams of fiber for just 64 calories.
The foods with the highest fiber per serving are navy beans, artichokes, raspberries and lentils, at about 8 to 10 grams per normal portion. Chia seeds and popcorn top per 100 gram charts, but a typical scoop of either gives about 4 grams.
The foods with most fiber per serving are high fiber cereal, navy beans, artichokes, lima beans and guava, each with about 9 to 14 grams. Every one of the 25 foods on this list gives roughly 6 grams or more per standard portion.
Does pasta have fiber? Some: a cup of regular cooked pasta has about 2.4 grams. Whole wheat spaghetti has 6 grams per cup, and chickpea pasta lands close behind.
Do raspberries have fiber? Yes: a cup of fresh raspberries has 8 grams for just 64 calories. Much of it is tied to the tiny seeds, which is why seedless purees lose so much.
Do peas have fiber? Yes: a cup of cooked green peas has 8.8 grams for 134 calories. That’s more than double the fiber in a cup of corn with the same calories.
Do pears have fiber? Yes: a medium pear has about 5.5 grams for around 100 calories. That’s more than a medium apple, and an Asian pear carries even more.
Do lentils have fiber? Yes, a lot: one cup of boiled lentils has 15.6 grams for 230 calories. That’s more fiber per cup than almost any grain, fruit or vegetable you can buy.
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