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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.
Do chickpeas have fiber? Plenty: a cup of chickpeas boiled from dry has 12.5 grams. A rinsed cup from a can has 9.6 grams, and chickpea flour has four times the fiber of white flour.
Do cashews have fiber? Yes, but not much: an ounce of raw cashews has about 0.9 grams for 157 calories. Cashews earn their place for copper and magnesium rather than fiber.
How much fiber in kiwi? About 2.2 grams in one green kiwi and 4.4 grams in two, for 90 calories. Two a day is also the amount researchers tested for constipation relief.
Does zucchini have fiber? A little: a cup of sliced raw zucchini has about 1.1 grams for 19 calories. It’s mostly water, so it shines for volume and vitamin C rather than fiber.
Does oat have fiber? Whole oats do: a cup of dry oats has about 8.1 grams. How much reaches you depends on the form, from oat bran at the top to oat milk, which keeps only about 1.2 grams per cup.
Does kale have fiber? Yes: a cup of cooked kale has about 4.7 grams for just 43 calories. Raw or cooked, kale carries about 4 grams per 100 grams, and it comes with a huge dose of vitamin K.
Does hummus have fiber? Yes: a quarter cup of store-bought hummus has about 3.4 grams. Scoop for scoop it even edges out plain chickpeas, though it brings about twice the calories.
Does asparagus have fiber? Yes: a cup of cooked asparagus has about 2.9 grams for only 32 calories. It’s a moderate source rather than a high one, but it brings an unusually big dose of folate and vitamin K.
Do onions have fiber? Yes, but not much per bite: a medium raw onion has about 1.9 grams for 44 calories. Green onions carry more per gram, and a cup of cooked onions holds about 2.9 grams.
Do berries have fiber? Yes, and some are among the richest fruits you can buy: a cup of raspberries has 8 grams. Others carry far less, with strawberries at 3 grams a cup and mulberries closer to 2.4.
Do bell peppers have fiber? Yes: a cup of chopped raw red bell pepper has about 3.1 grams for just 39 calories. Color matters, since green peppers carry a little less and yellow ones less than half as much per gram.
Does quinoa have fiber? Yes: a cup of cooked quinoa has about 5.2 grams, along with 8 grams of complete protein. A cup of dry quinoa lists about 12 grams, because it cooks up into roughly three cups.
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