Eating fruit high in fiber can help to achieve a healthy lifestyle because fiber is important for our body. We use to know that vegetables are the main source of fiber, but actually, there are some fruits high in dietary fiber. Find out the top seven fruits with high fiber that you can consume everyday below.
List 7 Fruit High in Fiber
Below is the list of seven fruits that rich of fiber and other nutrition for a healthy body with the explanation.
Raspberries are famously known as one of the healthiest fruit for dietary purpose. When talking about healthy fruits with nutritional benefits, raspberries also always in the first place. Berries become the most healthy and most delicious fruit in this case.
A little pack of these berries contains up to 6.5 grams of fiber per 100 grams. Not just fiber, these red-look-alike berries also contain a high volume of vitamins, manganese, and antioxidants. The antioxidants are called anthocyanin which benefits the body to help reduce some serious diseases such as heart disease, hypertension, and cancer. In some countries, probably raspberries are hard to find, but since there are many frozen raspberries sell in the store. Frozen raspberries will lock the nutrients so nothing to worry about.
Guava is one of the fruits high in fiber and vitamin. In every medium size of guava fruit, it contains up to three grams of fiber. It is very ideal to get guava in your bowl or as a juice in your breakfast. It also contains other nutrients such as folate, potassium and high of vitamin C. With this important source of nutrients, consuming guava can be your very healthy snack because the seeds are also edible.
Apple also is known as fruit high in fiber with more than 4 grams fiber per fruit, depends on the size and the type. In every 100 grams of apple, there are 2.4 grams of fiber. If you want to eat apples, make sure to eat the skin too because the source of fiber is the most found there. This fruit is also rich in other sources of nutrients that will benefit your body. An apple daily can help you reduce the cholesterol and can clean up your lung.
Avocado is one of the unique fruit that contains fiber but different from the others. If the others also contain carbs, this fruit contains healthy fat. By eating avocado, you can also get other benefits because of avocado rich of important nutrients. They are such as potassium, magnesium and some of the vitamins such as vitamin C, vitamin E, vitamin K and some type of vitamin B. The green bright color of avocado contains two important nutrients that will benefit for your eye’s health.
In every 100 grams of avocado, there are 6.7 grams of fiber. A cup of avocado may contain up to 10 grams of fiber. You can eat avocado directly by peeling off the skin or make it as guacamole and juice.
Pomegranates are the next fruit high in fiber and low carbs. Every pomegranate consists of more than 11 grams of fiber. This fruit is good at everything and eating this fruit will benefit much your body.
The next fruit high in dietary fiber is strawberries. This red fruit has 2% of fiber. It means every 100 grams of strawberries contains 2 grams of fiber. If raspberries seem hard to be found, strawberries are the way easier so you can choose this fruit. This delicious fruit also contains many incredible nutrients such as manganese, antioxidants, and vitamin C. A juice of strawberry can help your diet to lose weight because of the lack of calories. You can also just eat it or come with salad fruit.
Pear is just like apple as one of fruit high in fiber low carb. This tasty fruit becomes one of the best fiber-contain fruits you can try. In every 100 grams of pears, you will get 3.1 grams of fiber. In a medium sized of pear, there is approximately 5.5 grams fiber. If those fruits above are hard to find near you, you can try some others. Those are bananas, orange, kiwi, papaya, and mango. If you want dried fruit in a high fiber, you can try raisin which has 2 grams of fiber in every 2 ounces.
Why fiber is important?
Fiber is an important part of food nutrients which will benefit you, mainly in your dietary menu. Below is the list of having fiber in your body:
1. Help in reducing weight loss.
This because fiber will make you feel full so you will not eat much. So choosing fruit as your snack will definitely work to help weight loss program.
2. Controlling blood sugar and cholesterol
Enough fiber in your daily meal can help your body managing the cholesterol level. It will lower the cholesterol level and make your blood sugar into the normal level. One of the fruits above that will help much with the cholesterol issues is an apple.
3. Digestive health
This is a very basic benefit. Fiber is always related to the digestive system because it will feed the good bacteria in your colon. Some also mention it can reduce the risk of having colon cancer and breast cancer. Even it will help you fight against constipation.
Daily Fiber Intake
There are differences between women and men intake of daily fiber. The recommendation is to get 25 grams daily for women and 38 grams for men per day. And the research has found that people only consume around 15-20 fiber daily which means it is less than the body needed.
But now increasing the daily needs of fiber can be so easy and healthy. By eating the fruit mentioned above, one can add the fiber that the body needs for metabolism. Consuming fruit high in fiber daily will benefits you more than just about digestion. Some fruits have additional important resources which will add benefit to the body. As an example, if you eat avocado, you will get a health benefit from the fiber with additional eyes health due to the nutrients inside the fruit.