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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 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.
Does oatmeal have fiber? Yes: a cup of cooked oatmeal has about 4 grams, and much of it is beta-glucan, the soluble fiber linked to lower cholesterol. Steel cut, rolled and instant oats carry similar fiber, but they don’t treat your blood sugar the same way.
Does rice have fiber? Only a little if it’s white: a cup of cooked white rice has about 0.6 grams, while a cup of brown rice has about 3 to 3.5 grams. Wild, black and red rice keep their bran too, so the type you pick decides almost everything.
Do sweet potatoes have fiber? Yes: a cup of cooked sweet potato has 6.3 grams, and a medium raw one has about 4 grams. How you cook it matters even more for your blood sugar than for the fiber count.
Do potatoes have fiber? Yes: a medium baked potato with the skin on has about 3.9 grams, and most of that sits in the peel. How you cook it, and whether you let it cool, also changes how its starch behaves in your gut.
Do carrots have fiber? Yes: one medium carrot has about 2 grams, a cup of chopped raw carrots has 3.6 grams, and a cup of cooked carrots has 4.8 grams. Cooking doesn’t strip that fiber away, and your gut bacteria ferment nearly all of it.
Does avocado have fiber? Yes: half a cup of avocado has 5 grams, and a whole medium avocado has roughly 13 grams. That makes avocado one of the most fiber rich fruits you can eat, with almost no sugar.
Do grapes have fiber? Yes, but a full cup of red or green grapes has only about 1 gram, which puts grapes near the bottom of the fruit list for fiber. Raisins carry more fiber per gram, and pairing grapes with higher fiber foods turns them into a snack that counts.
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