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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.
Yes. Dry roasted sunflower seeds fiber comes to about 3.1 grams per ounce of kernels, similar to pistachios. The same ounce gives you about half your daily vitamin E, but salted in shell seeds can carry over 1,700 mg of sodium.
It depends on the form. Shelled hemp seeds fiber is low, about 1.2 grams in 3 tablespoons, while toasted whole hemp seeds can list 4 grams in just 2 tablespoons. Either way, hemp seeds are best known for plant protein and omega fatty acids.
Yes. Roasted chestnuts fiber comes to about 5 grams per 100 grams, or roughly 4.3 grams in a 3 ounce serving, for only about 210 calories. Chestnuts are low in fat and starchy, so they behave more like a grain or potato than like other nuts.
Yes, but less than most nuts. Common pine nuts fiber comes to about 1 gram per ounce, close to cashews at the bottom of the nut list, while American pinyon pine nuts carry about 3 grams. Their real strengths are manganese, magnesium and zinc.
Yes. Hazelnuts fiber comes to about 2.7 grams per ounce, around 21 kernels, which puts them near the top of the nut list behind almonds and pistachios. Chocolate hazelnut spread is a different food, with under 1 gram of fiber and 19 grams of added sugar per serving.
Yes, but not much per nut. Brazil nuts fiber comes to about 2.1 grams per ounce (6 to 8 nuts), yet that same ounce carries roughly ten times your daily selenium, so most people should stop at one or two nuts and get their fiber elsewhere.
Yes. Macadamia nuts fiber adds up to about 2.4 grams per ounce, more than walnuts, cashews or pine nuts. With only about 1.5 grams of digestible carbs per ounce, they’re one of the best low carb nuts, though they’re also the most calorie dense.
Yes. Pecans fiber comes to about 2.7 grams per ounce (roughly 19 halves), close to hazelnuts and ahead of walnuts, cashews and pine nuts. The catch is the 196 calories riding along, so portion size matters more than with most foods.
Protein dairy drinks fiber counts are low: milk based shakes like Fairlife, Boost and Lifeway protein kefir list 0 to 1 gram per bottle. The few that list more, like Ensure Max Protein at 2 grams, add inulin or soluble corn fiber on purpose.
A high fiber protein yogurt is rarer than the labels suggest: the cups with the most protein, like Ratio at 25 grams, usually list 0 grams of fiber. Oikos Triple Zero Plain is the standout we found, with 22 grams of protein and 10 grams of fiber per cup from added chicory root fiber.
A fiber fortified plant milk gets its fiber from an ingredient added on purpose, such as soluble corn fiber, gum acacia or chicory inulin, rather than from the oats, nuts or peas in the base. The fortified cartons we found top out at 2 to 3 grams per serving, often alongside added sugar.
The plant milk with most fiber is oat milk, with the best cartons listing about 2 grams per cup, and soy milk is close behind. Almond, rice, coconut, cashew and flax milks mostly sit under 1 gram.
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