Dietary fiber is an essential part of a healthy diet and is critical for your body to function normally. It has many health benefits in addition to keeping your digestion optimal. Fiber is low-calorie, so eating more fiber-filled foods can help promote a healthy weight. One of the best ways to increase your dietary fiber is to eat more fruits, which are easy to eat, taste great, and are packed with nutrients. In this blog, we will cover fruits that have high fiber, the health benefits they offer, and how you should include them in your daily meals.
What is Fiber?
Fiber is a type of carbohydrate found in plant foods that your body cannot digest. It is unlike other nutrients because it will pass through your digestive system largely undigested, while continuing to help regulate other functions in the body. There are two types of dietary fiber:
Soluble fiber– Soluble fiber is a type of fiber that dissolves in water and is beneficial for blood sugar and cholesterol control.
Insoluble fiber-Insoluble fiber adds bulk to your stool and is helpful for a regular bowel movement.
Including fiber enriched Fruits in your diet is an easy way to get both types of fiber, which is good for you.
Fruits that have High Fiber
Adding fiber to your meals is not a hard task. Here are some fruits that are high in fiber:
1. Apples
Apples are very popular fruits that have substantial fiber. A medium apple with skin has about 4 grams of fiber. Apples provide significant amounts of both insoluble and soluble fiber, which may help regulate digestion, aid in heart health, and provide a simple fiber snack on-the-go.
2. Pears
Pears are also very good fiber fruits and provide the consumer with about 5–6 grams of fiber per medium fruit. Eating pears with skin is the best way to benefit from fiber. Pears are also full of vitamins and antioxidants, and taste yummy and sweet, so they could be the healthy option for someone trying to improve digestion and maintain a healthy gut.
3. Raspberries
Raspberries are one of the fruits that contain more fiber and are full of powerful antioxidants. Raspberries offer about 8 grams of fiber per cup. Like peaches, raspberries are tiny berries with tiny seeds. Adding raspberries to smoothies, cereals, or yogurt is a great way to easily increase daily fiber.
4. Bananas
Bananas are very common fruits that have high fiber. A medium banana contains approximately 3 grams of fiber. Bananas that are slightly under ripe may also provide resistant starch which would have potential benefits for gut health. Bananas may be used at breakfast, snacks, and after a workout meal that will fill you.
5. Oranges
Oranges are not only high in vitamin C, but they are also a fiber-rich fruit. One medium orange has around 4 grams of fiber. Oranges provide both insoluble and soluble fiber for heart health and digestion, and they satisfy your sweet tooth naturally.
6. Figs
Figs are traditional fruits that have high fiber – between 3 to 5 grams of fiber per serving. They are a tasty fruit fresh or dried, and they are helpful to supporting digestion and are known to alleviate constipation. Figs provide essential minerals like potassium and calcium, so they are a great source of nutrients in a fiber-rich diet.
7. Prunes (dried plums)
Prunes, or dried plums, are widely recognized fiber-rich fruits with around 6 grams of fiber per half-cup serving. They help to regulate bowel movement and gut health. Incorporating prunes in your diet every day would be a simple way to help achieve the fiber intake you need for a healthy digestive tract.
8. Avocados
Avocados are a unique fruit on this list of fruits that have high fiber, with about 10 grams of fiber each. Avocados are rich in nutrients and heart-healthy fats, and being satiating will keep you feeling full longer. Avocados are versatile food items for salads, sandwiches, and smoothies.
Why Should We Consume Fruits That have High Fiber?
There are many reasons why nutritionists encourage a fiber-rich diet:
Improved Digestive Health– Fiber encourages regular digestion and eliminates constipation.
Heart Health– Soluble fiber will lower bad cholesterol levels and will decrease risk of heart disease.
Weight Management– Fruits that have high fiber are filling and will allow you to manage hunger and weight loss.
Blood Sugar Control– Fiber will slow the absorption of sugar and will aid in controlling blood sugar; this is especially important for diabetics.
Gut Health– Fiber is prebiotic and will feed good bacteria in your gut.
Conclusion
Incorporating a variety of high fiber fruits into your diet is one of the easiest and most natural ways to improve your health. There are so many fruits that are high in fiber: apples and berries, figs and avocados, and so many more. The fruits that have high fiber will provide you with nutrition and taste! You can eat them fresh, blend them with other fruits in smoothies, and add them to salads and desserts, etc.
