Popcorn is a good source of fiber, with a standard 3-cup serving also providing about 3.5 grams of fiber, says Dowling. That’s roughly 10 percent of your daily value (DV), making it a great choice to keep you feeling satisfied between meals while supporting digestion, she says.
The secret to keeping popcorn kidney-friendly is how it’s prepared. “For packaged options, check the nutrition label and ingredient list for sodium content and the presence of phosphate additives,” Garden says.
Unlike the phosphorus naturally found in whole foods, which the body doesn’t absorb completely, phosphorus additives used in processed foods, such as packaged popcorn, are absorbed almost entirely and can raise phosphorus levels quickly, says Dowling.
Dr. Babu recommends looking out for ingredients with “phos” in the name, which usually means added phosphorus, such as:
- Calcium phosphate
- Phosphoric acid
- Sodium phosphate
If you see any of these ingredients on a label, consider choosing a different brand with fewer additives and lower sodium. And avoid popcorn with large amounts of butter and salt, which can significantly increase the sodium content.
Homemade air-popped popcorn works well because it’s often naturally low in sodium and saturated fat. For flavor, spray with a light coating of olive oil and season it with a low-sodium or salt-free blend of herbs and spices, Dowling suggests.
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