High Fiber Fruits You Should Eat For Good Health

by Alisha Matthew, Nutritionist
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Fiber is necessary for the efficient functioning of the human body. However, it is a plant-based carbohydrate that cannot be digested by our gastrointestinal system and hence, cannot be absorbed in our body.

After going through the digestion process, Carbohydrates break down into sugar molecules, but fiber passes through the body undigested.

Thus, It retains the feeling of fullness for a longer time and decreases calorie intake, which may lead to weight loss.

They provide multiple benefits, such as keeping blood sugar levels in check, reducing cholesterol, and promoting a healthy weight.

As per this article, fibers can be classified into soluble and insoluble.

Soluble fibers refer to fibers that dissolve in water and slow digestion, and promote the growth of good bacteria in our gut. It is found in oat bran, barley, nuts, seeds, beans, lentils, and peas.

Insoluble fiber does not dissolve in water and promotes the smooth movement of food through our digestive system. Insoluble fiber is found in wheat bran, vegetables, and whole grains.

The daily requirement for fiber for the human body is 25 to 35 grams daily. However, according to this data, Americans only get 15 grams of fiber daily from their food.

As a result, one might want to add high-fiber foods, and fruits like apples, avocados, and berries can quickly meet the daily fiber requirements.

Best Fiber-Rich Fruits

  1. Apple

    As it is popularly said, “an apple a day keeps the doctor away”, apple has impressive health benefits. It is a great source of fiber along with several other benefits.

    Studies suggest that the nutrient content of 200 grams of an apple contains 4.8 grams of fiber. Apples are one of the most widely consumed fruits all across the world.

    They are loved and enjoyed by people not only for their nutritional value but also for their juicy, delicious, and sweet taste.

    As per this study, to obtain the maximum benefits from apples, you may leave the outer skin as it is because it contains most of the fiber content in it.

    Other than fiber, apples are also rich in Vitamin-C, copper, potassium, Vitamin-K, Vitamin-E, Vitamin-B1, Vitamin-B6, and antioxidants.

    Apple is a versatile fruit that may promote gut health, could be good for your heart health, and might support weight loss.

  2. Blackberries

    Blackberries are enjoyed as jams or added to baked goods and are also a rich source of fiber. Blackberries are found abundantly in North America.

    100 grams of blackberries may contain 5.3 grams of fiber. Blackberries, due to their high dietary fiber content, create a feeling of fullness which may aid in healthy weight management.

    According to this article, raw blackberries contain minerals like manganese, copper, zinc, magnesium, and Vitamin-K which may support healthy bones.

    Blackberries also contain phytochemicals, vitamin C, and antioxidants which may help fight against diseases. It may also help in preventing gum infections, improving cognitive functions,  and may promote healthy eyesight.

    Additionally, blackberries could aid in lowering cholesterol levels and supporting oral health.

  3. Plums

    Dried plums or prunes are a great source of fiber. Researchers have found that 100 grams of prunes include 12 grams of fiber.

    Due to their high fiber contents, they might be prescribed as a remedy for constipation.

    This article also suggests that 100 grams of prunes may contain nearly 11.5 to 15 grams of sorbitol. Sorbitol helps to stimulate digestion by enabling the water to move to the large intestine.

    Prunes may be consumed as an addition to chicken or pork dishes or with yogurt or oatmeal. Besides these benefits, prunes are high in potassium and contain a lot of key vitamins such as vitamin K, vitamin A, vitamin B6, iron, and riboflavin.

    It is a good source of iron and may also help in building healthy bones and muscles. Prunes reduce cholesterol levels and help reduce appetite due to their high fiber contents which promotes weight loss.

    It may also help to maintain blood pressure and might protect against emphysema.

  4. Strawberries

    Strawberries are not only fresh, juicy, and delicious but healthy as well. Strawberries have both soluble and insoluble fibers.

    Out of the total fiber content present in strawberries, 60 percent is insoluble fiber while the remaining 40 percent is soluble fiber.

    According to research, 100 grams of strawberries contain 2.2 grams of fiber. Strawberries are regarded as one of the most nutrient-dense fruits one can eat.

    Apart from being a good source of fiber, strawberries are also infused with the goodness of vitamin C, manganese, and various powerful antioxidants and nutrients.

    It can be consumed easily by adding it into various forms like mixing it into a smoothie, adding it to your morning oatmeal, or maybe including it in your salad.

  5. Pear

    Pear is one fruit that is one of the best sources of fiber. The skin of the pear fruit contains most of the fiber content.

    Thus, rather than discarding it as waste, you should include it to add nutrients as well as to maintain the unique texture and flavor of the fruit.

    Pears serve as a great addition to salads. It is also used in desserts, cocktails, and seasonal dishes. Other than fiber, pears also are a great source of vitamin A, vitamin K, copper, potassium, and carbohydrates.

    In addition to this, there are several other health benefits of pears are- it is good for skin and hair, and they may improve bone health. As per this systematic review on pears, a medium-sized pear contains 6 grams of dietary fiber.

    It helps reduce inflammation, may help in improving blood circulation, helps in healing, may help in boosting immunity, and also lowers the risk of diabetes.

  6. Avocado

    Avocado is a unique fruit and has numerous health benefits. It is a great source of fiber. Researchers have found that 100 grams of avocado contain 6.7 grams of fiber.

    The insoluble fiber present in avocados promotes digestive health. It increases the rate at which the food moves through the digestive tract which prevents constipation.

    The soluble fiber present in avocados may keep cholesterol levels in check and maintain healthy blood sugar levels. As per experts, it is necessary to take such kinds of fibers with adequate amounts of water to ensure maximum benefits.

    Avocados are loved by all and can be a tasty and nutritious addition to your daily dietary plan. Apart from fiber, avocados have other health benefits as well.

    As per this article, avocados are a rich source of vitamin C, potassium, magnesium, vitamin E, and various B vitamins.

  7. Raspberries

    Low-calorie, high in-nutrient content, and delicious and strongly flavored raspberries are packed with fibers. 100 grams of raspberries retain 6.5 grams of fiber.

    Raspberries also contain minerals and vitamins like vitamin A, vitamin B6, calcium, zinc, thiamine, and riboflavin.

    Raspberries may lower blood pressure. Other health benefits of raspberries include- they might help improve arthritis, may aid weight loss, and might combat aging.

    They can be easily included in the diet as a snack, can be eaten with yogurt, added into cereal or oatmeal, and can also be blended into a smoothie.

    Frozen raspberries are nutritious fruits that can be eaten throughout the year. Raspberries are low in calories, high in fiber, and rich in vitamins, minerals, and antioxidants.

  8. Kiwi

    Kiwi is full of vitamins and minerals and is a good source of fiber.

    A large-sized kiwi contains 1.7 grams of fiber. Kiwi contains both soluble and insoluble fiber. 0.7 grams of the fiber content in kiwi is soluble fiber and 1 gram if it is insoluble fiber.

    It is also high in vitamin C, choline, lutein, zeaxanthin, and antioxidants.

     

  9. Pomegranates

    Pomegranates are packed with nutrients. This article suggests that 87 grams of pomegranates contain 3.5 grams of fiber.

    According to this study, pomegranate seed flour holds around 50 percent fiber. Since its seeds contain high amounts of fiber, they must not be discarded but rather used to derive the benefits of pomegranate.

    In addition to this, pomegranates contain antioxidants, and unique fatty acids and are also healthy, juicy, and tasty.

Other Sources Of Fiber

Other than the above-mentioned sources of fiber, there are other sources of fruits that have high fiber content:

  • Mulberries
  • Figs
  • Guavas
  • Mangoes
  • Pineapple
  • Bananas
  • Litchis
  • Passion Fruit
  • Orange
  • Grapefruits
  • Star Fruit
  • Persimmon
  • Tangerines
  • Cherries
  • Apricots
  • Papaya
  • Nectarines
  • Plums

Conclusion

Hence, by incorporating the above fruits into your diet, you can easily meet the daily requirement of fiber in your body.

Dietary fibers keep the digestive system healthy, normalize bowel movements, lower cholesterol levels, help control blood sugar levels, promote weight loss, and hence, help you live longer.

Drinking plenty of water is necessary to obtain maximum benefits from the fiber. So, make sure you do not forget to add fiber to your daily diet.