Fiber is an essential nutrient for human body. Do you know that every fruit contains fiber? In this article you will learn about top 5 high-fiber fruits that can boost your fiber intake as well as satisfy your tummy.
Fiber plays a significant role in your body. Without enough fiber your body may suffer from certain health complications including irregular bowel movement, weight gain, bloating, constipation and heart disease. Therefore, if you want to keep your body healthy and fit, you need to make sure your body is getting right amount of fiber.
What are the high-fiber fruits?
Raw fruits can be an great option for adding fiber into your diet. Not only they are delicious, these high-fiber fruits can be consumed with or without any additional dressings. Let’s have a look on which fruit contains high fiber:
Raspberries are rich in fiber
Berries including raspberries are rich in fiber. You can eat this delicious superfood almost everyday. Fiber content presents in raspberries provide several health benefits including lowering blood sugar, promoting gut health, improving bowel movements, normalizing blood pressure and controlling bad cholesterol in the body.
One cup of raspberries can provide around 8 grams of fiber. Raspberries can be eaten raw. You can also consume these berries in salads, in smoothies, in mock cobbler or use them in making sauce.
Guava is high in dietary fiber
Guavas are excellent source of dietary fiber. Two guavas a day can serve up to 24% (one fourth) of daily fiber intake. This tropical high fiber fruit is a great choice for improving digestive health, heart health and constipation condition.
One cup of guava can serve up to 9 grams of fiber. Guava can be eaten raw or can be consumed as jam or juice.
Blackberries are fiber-rich fruits
Blackberries are also one of the berries that are high in fiber. These berries contain both soluble and insoluble fiber. One cup of blackberries can serve up to 7.6 grams of fiber. This amount is equivalent to about 29% of daily fiber intake.
Fiber content in blackberries may reduces heart health complications, bloating, unwanted weight gain and bad cholesterol. Blackberries can be consumed raw, they can be used in other foods such as jellies, greek yogurt and salads. You can also enjoy them along with other fruits as snacks.
Avocados are high in fiber too
Avocados are one of the high-fiber fruits which promote digestive health and heart health. According to USDA, one avocado can provide up to 13.5 grams of fiber which is almost 50% of daily fiber intake.
One cup of avocado can provide 9.2 grams of high quality fiber. Fiber in avocados may help to relieve constipation and reduces the risk of colon cancer. Avocados can be eaten raw or you can use avocados in other food items including sandwiches, tacos and salads.
Passion fruit has the highest fiber content
Passion fruits are tropical fruits, which contain the highest amount of fiber if eaten with seeds. One passion fruit can provide 2 grams of fiber whereas one cup of passion fruit can serve up to 24.5 grams of fiber. Fiber content in passion fruit helps to lower unnecessary cholesterol from blood and reduce risk of heart disease. You can eat passion fruit raw, or you can use them in smoothies and cocktail.
There are also other fiber friendly fruits including blueberries, strawberries, apples, pomegranate, orange, persimmon, kiwi and pear. You can incorporate all these delicious fruits in your daily meal because of the amazing health benefits they can provide.
Bottom line
That’s it! By this time, you may have an understanding about the importance of fiber for your health. Fiber in fruits may help you stay away from health conditions related to fiber deficiency.
Fruits are one of the convenient way to get fiber since they are easy to get and prepare for meals or snacks. And now that you know about some high-fiber fruits, why not add one or more of them during your eating time? Try eating fruits regularly and have a healthy living.
