A healthy diet should include enough of fiber since it keeps us feeling full and regular. It provides several different health advantages for the body, ranging from the heart to the stomach. However, the majority of Americans eat much too little of it.
According to the Mayo Clinic, dietary fiber is the portion of plant foods such as fruits, vegetables, legumes, and whole grains that the body is unable to process or digest.
The two kinds are insoluble and soluble. Digestion is slowed down by soluble fiber, which dissolves in water and other body fluids and forms a gel-like substance as it moves through the body. Instead of dissolving, insoluble fiber absorbs liquids and other substances, adding weight to the stool. All of these fiber kinds work together to help the body eliminate waste, keep the bowels healthy, facilitate digestion, and control blood sugar levels.
What Advantages Does Fiber Offer?
Normal bowel motions are supported by insoluble fiber, which helps to bulk stool and makes it softer and easier to pass. According to the Cleveland Clinic, it can also aid in the body’s waste processing, avoid constipation, and lower the risk of colorectal diseases like hemorrhoids. According to Largeman-Roth, a diet high in fiber has been linked to a lower risk of colorectal cancer.
Additionally essential for intestinal health is fiber! According to Largeman-Roth, “Fiber is also vital for a healthy gut! A healthy gut impacts inflammation, skin health, immunity and even mental health,” The gut microbiome, which is made up of beneficial bacteria that reside in the colon, can be nourished by soluble fiber. Largeman-Roth continues, It has been shown to help lower cholesterol levels.
According to Largeman-Roth, a diet high in fiber has also been linked to a lower risk of colorectal cancer. The specialists point out that fiber can also support heart health. Studies have shown that consuming fiber lowers cholesterol levels, and soluble aids in the removal of bad (LDL) cholesterol from the body, according to Rizzo.
According to the Mayo Clinic, fiber—especially soluble fiber—can help lower blood glucose levels and slow the absorption of sugar. Largeman-Roth further suggests that fiber may minimize the risk of type 2 diabetes.
“It delays gastric emptying, meaning that fibrous foods stay in the stomach longer and help keep you feeling full between meals,” Rizzo explains. Weight loss and weight management may benefit from this.
What is the Recommended Amount of Fruit Per Serving?
In general, it is recommended that individuals consume two or more servings of a diverse range of fruits daily. “Keeping in mind that the goal is to get five to seven servings of fruits and veggies total each day, try to get about half of that as fruit servings,” advises Largeman-Roth.
But according to the USDA, the amount of fruit you should eat each day might also change based on how many calories you consume each day. According to Largeman-Roth, an individual’s daily energy requirements are determined by their age, gender, and degree of physical activity.
Fruits High in Fiber
All fruits, whether they are fresh, frozen, or dried, contain fiber, but some have more than others. Berries and other fruits that are eaten with their peels typically have higher levels of insoluble fiber.
These 11 fruits are high in fiber and have been recommended by dietitians for gut and heart health.
“Many people like pears because they are sweet and tender, but people don’t realize they are also rich in fiber,” Rizzo explains. According to the USDA, a medium pear has 6 grams of fiber, or roughly 20% of what most adults need each day. According to Rizzo, pears are an excellent source of minerals, other nutrients, and vitamin C. According to Largeman-Roth, “this juicy fruit also provides 190 mg of potassium per medium pear.”
“There are also many varieties of pears that vary in texture and flavor, so you can pick the one you like best,” Rizzo explains.
Berries
Berries are a powerhouse of flavor, fiber, and other nutrients. According to Frances Largeman-Roth, “These jewel-like berries pack in the fiber; 1 cup offers 8 grams with just 64 calories.” They’re a great fruit option if you want to up your fiber consumption and raise your vitamin, mineral, and antioxidant intake.
According to Largeman-Roth, 186 milligrams of potassium—a mineral crucial for heart health—can be found in one cup of raspberries. These vibrant pink berries, which are low in fat and calories, make a delicious snack either by themselves or as a topping for cereal, yogurt, or oatmeal to bring out the natural sweetness.
Apples
A daily apple could help ward off constipation and keep the doctor at bay. According to Largeman-Roth, a medium apple (with the peel) contains roughly 4 grams of fiber. “Make sure you eat the skin because that’s where the fiber is,” Rizzo advises. According to Largeman-Roth, apples are high in vitamins C and E and contain the antioxidant flavonoid quercetin, which may help shield pancreatic cells from cancer.
Blueberries Packed with fiber and other minerals, blueberries are tiny but formidable nutritional powerhouses. Experts estimate that roughly 4 grams of fiber can be found in only 1 cup of blueberries. “They are also rich in anthocyanin, an antioxidant that reduces inflammation,” Rizzo explains.
According to Largeman-Roth, the anti-inflammatory properties of blueberries can offer defense against heart disease, cancer, and Alzheimer’s. In addition, manganese, polyphenols—beneficial plant compounds—and vitamins C and K are all found in abundance in blueberries, as previously reported.
Avocado
Though commonly perceived as a vegetable or a transitional produce kind, avocados are actually classified as fruits! “They’re so rich and creamy, you wouldn’t know that avocados are packed with fiber,” Largeman-Roth says.
According to the USDA, a single serving of raw avocado (about one-third of the entire fruit) has 3 to 4 grams of fiber. According to Largeman-Roth, a serving of avocado also contains 254 milligrams of potassium and 5 grams of heart-healthy monounsaturated fat. The mellow and creamy fruit can be enjoyed raw with salt and lemon, mashed into guacamole, topped with salads and rice bowls, or combined with cocoa to make a decadent avocado chocolate pudding.
Guava
This tasty fruit from the tropics is also very high in fiber. According to the USDA, a single cup of guava contains an astounding 8 grams of fiber. Naturally low in calories and fat, guavas are high in potassium, vitamin C, minerals, and other nutrients.
According to the Cleveland Clinic, the vividly colored sweet fruit is also a fantastic source of carotenoids, which are antioxidants that fight free radicals and shield your body from oxidative stress-related damage. This reduces your risk of a number of ailments.
Figs
Figs are a moderate, tasty fruit that have numerous health advantages. According to Largeman-Roth, three to five fresh figs each provide approximately five grams of fiber, making them an excellent dietary fiber source. They’re also a great source of minerals, other nutrients, and antioxidants. “One serving of figs provides the same amount of calcium as a half cup of milk,” Largeman-Roth states.
You may eat fresh figs raw, sprinkled over salads and yogurt, or packed with goat or feta cheese for a tasty salty-sweet treat.
Oranges
Oranges are a highly practical fruit to carry and eat on the road, and they’re also loaded with fiber and nutrients. According to Largeman-Roth, four grams of fiber can be found in one large orange. According to Rizzo, oranges are well known for being a great source of antioxidants, potassium, magnesium, and vitamin C. In addition, oranges are calorie-free by nature and help with hydration since, as Rizzo puts it, “they are almost 90% water.”
Prunes
Though they are officially dried plums, prunes are sometimes maligned or classified as a meal that only the elderly eat to keep phlegmatic, their colonic health advantages are real and should not be taken lightly. Both soluble and insoluble fiber can be found in plenty in these tasty and healthful dried fruits.
“Prunes are a good fiber source, with 3 grams of fiber per one serving (four to six prunes) and prebiotic-containing prunes are also especially good for the microbiome,” according to Largeman-Roth. She continues, Research has tied eating prunes regularly with a healthier gut microbiome, especially in post-menopausal women. Potassium and other nutrients are abundant in prunes. Largeman-Roth adds, “Eating prunes is also beneficial for keeping bones strong.”
Kiwi
The tart kiwifruit, sometimes known as kiwi, is rich in fiber and other minerals. Per the USDA, a raw kiwifruit contains little more than 2 grams of fiber. “But they (kiwis) are small so feel free to eat two,” Rizzo advises. Rizzo continues, “But they (kiwis) are small so feel free to eat two,” The peel looks fuzzy and hairy, but don’t let that stop you—it’s delicious and full of extra minerals and fiber!
Strawberries
A beloved snack for the summer is strawberries. “All those tiny dots that you see on the surface of your strawberries are seeds, which add up to over 3 grams of fiber per one serving (1 cup),” according to Largeman-Roth.
According to the Cleveland Clinic, strawberries are high in manganese, folic acid, potassium, and antioxidants, which shield cells from harm. “Strawberries also have a brain health benefit. Consuming them regularly can help older people improve their memory,” says Largeman-Roth.
