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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.
Roasted chickpeas fiber comes to about 5 grams per ounce in plain, salted versions, nearly six times what the same ounce of potato chips provides. Sweet coatings like honey can cut that to 2 grams, so the flavor you pick matters.
Falafel fiber ranges from under 1 gram in a small fried restaurant patty to about 7 grams in a serving of baked store bought falafel. The chickpeas supply the fiber, while frying adds fat that lowers the fiber you get per calorie.
Hummus fiber comes to about 1.8 grams in two tablespoons by USDA’s lab analysis, even though many tub labels list just 1 gram. The fiber comes almost entirely from the chickpeas, so the recipe, not the flavor, decides how much you get.
Refried beans fiber ranges from about 3 to 6 grams per half cup in canned brands, and the fat free cans often carry the most. Mashing the beans doesn’t remove fiber, but added water, lard and salt change what each spoonful delivers.
Baked beans fiber comes to about 5 grams per half cup in most canned brands. That is less than plain navy beans because the sweet sauce takes up part of every spoonful, and it usually brings 11 grams of added sugar along.
Black bean flour fiber comes to about 15.5 grams per 100 grams in USDA’s dry black bean data, roughly 45% more than chickpea, lentil or whole wheat flour. A quarter cup lists about 5 grams of fiber and 8 grams of protein.
Lentil flour fiber comes to about 10.8 grams per 100 grams based on USDA’s raw red lentil data, matching chickpea and whole wheat flour. It brings more protein and less fat than any of them, which is where its real benefits lie.
Chickpea flour fiber comes to about 10.8 grams per 100 grams, essentially the same as whole wheat flour. Its real edge is protein and folate, and unlike wheat it’s naturally free of gluten.
Lupini bean pasta fiber ranges from 12 grams to just 2 grams per 2 ounce serving, depending on how much lupini is in the box. A pasta built mainly on lupini flour lands at the top, while wheat or starch based blends list far less.
Edamame pasta fiber runs about 11 to 14 grams per 2 ounce dry serving in most brands, four times classic spaghetti, alongside 22 to 25 grams of protein. Most boxes list a single ingredient: young green soybeans milled into flour.
Black bean pasta fiber runs about 10 to 12 grams per 2 ounce dry serving, roughly three to four times classic spaghetti. Some boxes are made from black soybeans and others from black turtle beans, which changes the protein and carbs but not the fiber story.
Lentil pasta fiber sits at about 6 grams per 2 ounce dry serving for most red and green lentil brands, double classic wheat spaghetti, with about 14 grams of protein. Yellow lentil pastas can list less, so the label still matters.
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