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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.
Does spinach have fiber? Yes, but how much depends on the form: a cup of raw leaves has under 1 gram, while a cup of cooked spinach has about 4.3 grams and a cup of cooked frozen spinach about 7 grams. Same leaf, very different serving.
Does corn have fiber? Yes: a medium ear of cooked sweet corn has about 2.5 grams and a cup of cooked kernels about 4 grams. Most of it is insoluble fiber in the tough skin of each kernel, which is why corn sometimes passes through looking whole.
Do strawberries have fiber? Yes: a cup of strawberry halves has about 3 grams for under 50 calories. That puts them in the middle of the fruit pack, behind raspberries and blackberries but ahead of grapes and melon.
Do cucumbers have fiber? A little: a whole 8 inch cucumber with the peel has about 1.5 grams, and a cup of slices has about half a gram. Cucumbers are about 95% water, so they hydrate and crunch more than they add fiber.
Does lettuce have fiber? Yes, but not much: a cup of shredded romaine has about 1 gram and a cup of iceberg just under 1 gram. Lettuce is mostly water, so its real value is vitamins and crunch, with the fiber coming from what you add to the bowl.
Does broccoli have fiber? Yes: a cup of cooked broccoli has 5.2 grams for just 54 calories. A cup of raw chopped broccoli has about 2.4 grams, because raw florets take up more room in the cup.
What vegetables are high in fiber? Cooked artichoke leads at 9.6 grams per cup, followed by green peas, canned pumpkin and Brussels sprouts. Cooked greens like turnip greens, collards and kale add about 5 grams per cup for very few calories.
Do bananas have fiber? Yes: a medium banana has about 3 grams. Green, firm bananas also carry resistant starch, which acts like extra fiber in your gut even though the label never changes.
What foods are high in fiber and protein? Beans, split peas and lentils lead, with about 15 to 18 grams of each per cooked cup. Edamame, chia, whole pumpkin seeds, oats and quinoa follow, while meat, fish and eggs bring protein but no fiber at all.
Do eggs have fiber? No: a large egg has 0 grams of fiber, because fiber only comes from plants. It does bring 6 grams of high quality protein for about 70 calories, so the fiber has to come from whatever you put next to it.
Do blueberries have fiber? Yes: a cup of fresh blueberries has about 3.6 grams for 84 calories. That’s less than raspberries or blackberries, but frozen wild blueberries carry more fiber by weight, and the berries’ anthocyanins bring benefits of their own.
Does popcorn have fiber? Yes: 3 cups of air popped popcorn have about 3.5 grams, more than a slice of whole wheat bread, for under 100 calories. How you pop it and what you pour on top decide whether it stays a smart snack.
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