Fruits are one of the best sources of fiber on the planet. Although all fruits are rich in fiber, there are a few specific types of fruit that rise above the rest. Fiber is essential for digestion as it is needed for smooth bowel movements and also for feeding good bacteria in the gut. It is recommended that adults should include between 25-38 grams of fiber per day; however; surveys have shown that most adults are consuming only half of that.
The good news is that it’s incredibly easy to increase your fiber intake. All it takes to get your fiber intake up is to increase your fruits and vegetables in your diet.
Table of Content
- 7 Fiber-Rich Fruits
- 9 Benefits of Eating Fiber-Rich Fruits
- Best Ways to Incorporate Fiber Rich Fruits in Everyday Life
7 Fiber-Rich Fruits
Here are 7 of the most fibrous fruits that when eaten daily, have the power to transform your digestive system into a well-oiled machine.
Orange is known to be one of the best fruits to add into your diet due to its rich fiber content. Oranges are particularly rich in soluble fiber, but they also provide insoluble fiber, which are both essential and good for your health. 100g of orange (approx half an orange) provides 2.4g of fiber. Pectin, cellulose, hemicellulose, and lignin are the main fibers found in oranges, which provide beneficial health effects such as weight loss and reduced cholesterol levels.
Mangoes are an incredibly popular fruit that is eaten in summers. One medium-sized ripe mango will contain 5.4 grams of fiber.
Ripe pears are a great source of fiber with 5.5 grams per whole fruit. To compare, an apple only has 2.4 grams of fiber per unit. The skin contains the majority of the fiber found in a pear, so enjoy the skin for added flavor, texture, and nutrients.
Avocado is another fibrous fruit that with the consumption of just half a cup gives you 5g of fiber. Along with benefits of fiber, this creamy fruit is also a great filling alternative to saturated fats.
Similar to raspberries, blackberries are almost pure fiber clocking in at 3.8 grams per half cup. Adding some blackberries to your morning yogurt is a great way to give yourself a fiber boost.
Strawberries are one of the most popular berries out there and for good reason, this juicy, red berry contains 2 grams of fiber per 100 grams.
Guavas are an excellent source of dietary fiber. 100g of guava can provide around 5g of fiber, which makes it extremely beneficial for your digestive health. Guava seeds, also have amazing benefits if chewed on or ingested whole, for they are excellent laxatives that help in healthy bowel movement.
9 Benefits of Eating Fiber-Rich Fruits
There are many benefits to eating fruits that are high in fiber beyond good digestion. Here are 12 ways this nutrient can support your health.
1. Relieves constipation
The biggest difference you’ll notice after eating a diet high in fiber-rich fruits is that your bowel movements will be smoother and easier. Fiber tends to “bulk up” stool and in turn, makes them easier to expel. If you’re finding that your stool is too loose, added fiber will help to make the stool more solid, aiding in the excrement process.
2. Overall Bowel Health
A diet high in fiber has been found to reduce the risk of colon cancer as well as diverticulitis. Patients with bowel disorders like Irritable Bowel Syndrome (IBS) have found relief through subscribing to a high-fiber diet.
3. Weight Loss and healthy weight management
If you’re looking to lose weight, fiber could be very helpful. Fiber, due to its bulky nature; suppresses the appetite making you feel fuller for long. A high fiber diet is essential if you want to lose weight. As fruits are high in water content they do a really good job at satiating hunger and making you feel fuller for long. So if you are ever craving a chocolate bar or a bag of chips, reach out for one of the above mentioned fruits to put an end to your craving and reap long term benefits.
4. Gut Health
Fiber acts as a prebiotic, feeding the many strains of bacteria in our guts. This, in turn, promotes a healthy gut environment which can contribute to our overall health.
5. Controls Blood Sugar
Daily consumption of dietary fiber can help to lessen the symptoms of insulin resistance and slow the absorption of sugar into the bloodstream.
6. Reduces the risk of heart disease
Studies have shown that for every 7 grams of fiber eaten, the risk for heart disease drops by 9 percent.
Fiber is known to promote a clean digestive tract with its natural “scrubbing” powers. It also reduces the amount of time unhealthy fats, chemicals and pesticides stay in the body.
8. Bone health
The pre-biotics in fiber are known to increase bioavailability of calcium in the foods you consume which could be very beneficial to your long-term bone health.
9. Reduced breast cancer risk
It was found that the risk of developing breast cancer dropped by 5% for every 10 grams of fiber consumed per day. It’s important to note that high-fiber foods also contain cancer-fighting antioxidants and trace minerals that may not be found in low-fiber foods.
Best Ways to Incorporate Fiber Rich Fruits in Everyday Life
Adding fruits to your diet can be a fun way to consume your everyday meals. Here are a few ways you can incorporate fiber rich fruits into your day.
In a Smoothie
Blending fruits such as bananas, apples, strawberries, oranges, and mango into your smoothie each morning is a great way to be certain you’re getting the right amount of soluble fiber in your diet. Add some raw almonds and even some fresh spinach and blend away!
In Overnight Oats
Overnight oats are easy and require virtually no cooking. Oats themselves contain soluble fiber called beta-glucan which can lower blood cholesterol and increase bile production. All you have to do is combine oats, almond milk and your fruit of choice. Leave it overnight, top with chia seeds and some dry fruit and the next day you will have a perfect fiber-rich breakfast.
There are actually many uses for frozen fruits besides just in smoothies. You can add frozen fruit to water as well as ice tea, sangria and punch. The frozen fruit acts as ice cubes and chills the drink as well as provides some extra soluble fiber.
Consuming fiber rich food is important for digestive and overall health. Not only does it feed your beneficial gut bacteria, but it regulates the movement of food in the digestive system, thereby making us feel full and satiated for long. By incorporating these fiber rich fruits into your diet you are greatly benefiting your body’s digestive system. So, don’t forget to add these fruits into your daily diet to keep yourself healthy and your tummy happy.
I am a mom with a 9year old boy , definitely eating lots of junk ….
He has a problem whereby he cannot pass his stool as often as normal …
Can you help with a 7day high fibre eating plan for each day ….
Thanks in Advance
I completely agree with the fact that a fiber-rich diet acts as prebiotic which helps in the growth of gut microbes. Such microbes are helpful and help in digestion and assimilation of complex nutrients as well as also contributes a lot to strengthen the immune system of the body. Besides, such microbes also kill foreign harmful microbes and prevent fatal infections.