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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 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.
Does meat have fiber? No: beef, pork, lamb and other plain meats have 0 grams, because fiber is found only in plants. A few processed meats list a trace from added ingredients, and a meat dish only gains real fiber when beans, grains or vegetables go in.
Does chicken have fiber? No: plain chicken, from breast to thigh, has 0 grams, because fiber only comes from plants. Breaded chicken can pick up a gram or two from its coating, but the sides on your plate decide how much fiber the meal really has.
Do peaches have fiber? Yes: a medium fresh peach has about 2.3 grams, and an extra large one about 3.4 grams, with the skin adding to the total. Canned and dried peaches keep their fiber too, though sugar and calories change a lot.
Do edamames have fiber? Yes: a cup of shelled edamame has about 8.1 grams, plus 18 grams of protein. That makes these young soybeans one of the few foods that’s high in both fiber and protein.
Why does konjac have so much fiber? Its corm is about half glucomannan by dry weight, a soluble fiber that can swell to 100 times its volume in water. That’s how a cup of shirataki noodles carries about 6 grams of fiber for 20 calories.
Does yogurt have fiber? Plain dairy yogurt has none, and USDA lists fruit yogurt at 0 grams too. Your fiber comes from fiber-added brands or toppings like berries, chia and bran cereal, which can turn one cup into 8 grams or more.
Does tofu have fiber? Yes, but not much: half a cup of firm tofu has about 2.9 grams, while regular tofu has under half a gram. Tofu shines for protein and calcium, so pair it with beans, vegetables or whole grains to cover fiber.
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