Practical, evidence-based writing on food and digestion — new studies reported straight, one-food verdicts with the numbers shown, and ranked lists that explain every position.
Every avocado form rates yellow. It opens at green on fiber, then loses a step for 14.7 g of fat.
Read the full verdict →How common GLP-1 constipation really is, who is most at risk, and what actually helps.
A large cohort finds a strong signal — with one honest caveat about how it works.
Small study, interesting mechanism. What it does — and doesn't — show.
Three remedies head-to-head — trials, doses, side effects.
02A meta-analysis puts a figure on fiber — lower than you'd think.
03What the 2026 review actually compared.
04Space medicine's lesson for Earth-bound guts.
Yes on fiber, no on the light. 6.7 g clears the green line, then a 10 g fat rule takes the step back. Two trials measured what changed in the gut.
6.7 g fiber / 100 g0.7 g sugar · 7 mg sodium4 studies cited Read →Every green-rated food, ranked on fiber per 100 g, water content, and clinical evidence.
🔴 The red listThe offenders — and the mechanisms (low water, binding starches, fat load) behind each.
Ten fruits on fiber per 100 g and per serving — figs lead, sweetened berries are the sugar trap.
🏆 RankedNavy beans deliver 19 g of fiber per cup — no other food family comes close.
🏆 RankedPopcorn and nuts pay fiber rent; caramel corn, chips and granola bars take it back in sugar.