Fiber in your diet reduces the risk of a number of diseases and maintains the proper functioning of the body. In case you are not a big fan of vegetables or whole grains but wish to add some fresh fiber to your diet, High Fiber fruits will always have your back.
According to the World Health Organization (WHO), a person should take around 25-30 grams of fiber per day.
In this article, you will get to know about the top 10 fruits that are high in fiber and are easily available as well.
List of Top 10 High Fiber Fruits
Bananas
Banana is a famous fruit that not only contains high fiber fruits but also contains essential vitamins, minerals, and carbohydrates necessary for infant growth. A standard-sized banana contains 3.1 grams of fiber.
It is considered a significant high fiber food because it contains a non-digestible form of carbohydrate, i.e., starch, which also functions as a non-digestible fiber.
Apples
Apple is the king of all fruits when it comes to nutritional benefits. It is a tasty yet healthy fruit that contains high fiber and water, both of which play a main role in creating a sensation of fullness.
There are around 4.37 grams of this nutrient in one medium-sized apple, providing roughly 16% of the recommended daily requirement.
Strawberries
Strawberry is again a gift of nature, offering not only fiber but vitamin C, manganese, and several antioxidants as well. People love to enjoy strawberry desserts and shakes, especially in the summer. A bunch of 100 grams of strawberries provides 2 grams of fiber.
Raspberries
Raspberries are a good source of fiber as well as other minerals, antioxidants, and some vitamins. One cup of raspberries can provide you with 8 grams of fiber.
Raspberries are a great way to get fiber in a delicious way by baking raspberry pies, desserts, and smoothies.
Avocados
All around the world, people are fond of the rich and creamy flavor of avocados. Either complementing a salad or dessert or blended in a shake or smoothie, it is the perfect diet to get your hands on for a good fiber intake.
A single avocado contains 13.5 grams of fiber, which is around half of the recommended dietary guideline of 28 to 34 grams per day.
Pears
Pears are a perfect high fiber fruit for people with a sweet tooth. These sweet and juicy pears will help you maintain blood sugar and cholesterol levels and also help you stay full for a longer period of time.
A normal-sized pear provides around 6 grams of soluble fiber. Like apples, pears have a high fructose content, which accounts for their laxative qualities.
Blue Berries
Blueberries, nearly a must-have for your dessert topping, are also full of fiber and low in calories. These berries contain around 4 grams of fiber in a single cup and around 8 calories.
This makes it a good source to prevent constipation as it maintains healthy gastrointestinal tract regularity. Have it for breakfast, swirl it in your smoothie, sprinkle it on your salads and frozen treats, or enjoy it with a bowl of cereal or oatmeal. This delicious yet healthy fruit is always there to make your day.
Passion Fruit
Passion fruit is a tropical fruit that serves as an excellent source of fiber. Only one cup of passionfruit will give you an impressive amount—around 24.5 grams of fiber, even more fiber than 4 full cups of bran cereal.
This fruit also contains a good amount of vitamin C, which helps boost your immune system, and vitamin A, which helps promote your vision, combat infections, and provide you with healthy skin.
Passion fruit is known for the magic it brings to a cocktail; however, you can also use it in a number of other ways. Not only is its addition to salads, salsa, smoothies, and yogurt irresistible, but it is also tasty to be eaten raw.
Guava
Beyond being a tasty tropical treat, guava is a good source of fiber as well. One guava per day gives you 3 grams of fiber, which makes up around 12% of your daily recommended intake from a single serving.
It is an excellent resource for digestive health because of its noteworthy fiber content. It also promotes healthy bowel movements. So next time you’re craving something sweet and filling, grab a guava and give a treat to your digestive system.
Kiwi
Kiwi, a tangy and delicious fruit, is high in both soluble and insoluble types of fiber. It also contains a bunch of nutrients, antioxidants, vitamin C, and enzymes that help boost your digestion.
A standard-sized Kiwi gives you about 5.4 grams of fiber. This bright and juicy Kiwi will satisfy your tastebuds while giving you plenty of benefits.
Conclusion
You are already aware of the advantages of fiber. They are important to add to your daily diet to keep you healthy and productive. It will provide you with a joyous treat and a bunch of nutrients while preventing some diseases. The addition of around 2 cups of fruits will be sufficient to fulfill your recommended daily dietary fiber intake.
Read more Articles:
For further information on high-fiber foods and their benefits, check out these articles:
- Advantages of High Fiber Foods: Why You Should Incorporate Them Into Your Diet
- Types of Fiber: Understanding the Different Forms and Their Health Benefits
- Low Fiber Diet: What You Need to Know and Its Implications on Health
These articles provide valuable insights into various aspects of fiber-rich diets and their impact on health and well-being.
