Did you know that a high-fiber diet can keep serious illnesses like heart disease and cancer away? Fiber plays an important role in maintaining a healthy diet as well as lifestyle. And so, including fiber in your diet is important.
On that note, there are a number of fruits that are high in fiber. You can include them in your meals and gain benefits.
Would you like to know more about fiber and the fruits that are rich in it? Keep reading!
A fiber diet means your colon gets thoroughly cleansed, and your digestive system functions properly at all times. In short, following a fiber-rich diet will help you stay healthy.
Fruits are the best way to get the fiber you need. They are delicious and give you all the essential nutrients that you need to maintain a healthy body. There are plenty of fruits that are rich in fiber and other nutrients that your body requires. Apart from giving your bowel many benefits, high-fiber fruits, and other foods, help in reducing the risk of heart disease, hypertension, and stroke.
According to research, soluble and insoluble fiber can lower the risk of breast cancer, especially in women who consume more than 30 grams of it every day (1). Another study also found that women who took in 38 to 77 grams of fiber daily lowered their risk of developing ovarian cancer more than 20 percent compared to those who ate a diet low in fiber (2).
Here is a list of the twenty fruits that can give you all the fiber that you need to keep your bowel movements regular and protect you against various health conditions:
An apple a day keeps the doctor away – this saying could not be any truer. Eating an apple daily gives you many benefits including giving you the fiber you need. A medium-sized apple has fiber content of approximately 17 percent of the daily recommended value. Also, the high content of water in apples plays a role in aiding the fiber do its job of keeping your bowel movements smooth and regular.
When you think of fruits, figs are not the first to pop into your head but they are one of the best when it comes to fiber content. Moderate intake of dried figs can help in keeping you regular and prevent constipation. They make a super-healthy snack when you are on the go, and you can use them as an ingredient in many sweet but healthy treats.
If you are not a fan of this fruit, it may be time to reconsider. You get about 3.6 grams of dietary fiber from prunes, which is approximately 14 percent of the recommended daily amount. By including this fruit in your diet, you gain relief from constipation and all the uncomfortable symptoms that follow it such as loss of appetite, cramps and bloating (3).
Also known as Asian pears, this fruit is highly nutrient-rich. It gives your body both soluble and insoluble fiber. Apple pears give you more than 4 grams of fiber, which is about 18 percent of the daily recommended amount. You can incorporate them into salads or slice them like apples to enjoy the delicious taste and gain all the benefits they offer.
This is one of the best fruits high in fiber and is low in calories. Moderate intake of this deliciously sweet fruit in your diet can give you many benefits, including providing your body with the much-needed fiber. A one-cup serving gives you about 30 percent of the daily recommended fiber requirement. To make sure that you get your one-cup serving every day, enjoy raspberries with yogurt or oatmeal at breakfast, or as a yummy salad at lunch or as an after-dinner sweet treat.
This fruit is another wonderful source of fiber and other essential nutrients. A one-cup serving of blackberries gives you about 8 grams of fiber. This tasty fruit can be incorporated into your diet in many ways, like raspberries. Moderate intake of blackberries will give you the fiber that your body needs to keep you regular and benefit you in many other ways as well.
You cannot dislike pears, especially when they are so full of goodness. Like apples, eating them raw is a great way to gain all the different nutrients they have, but you can also use them in various recipes with meats like pork and other fruits in salads. A medium-sized raw pear will give you about 5.5 grams of fiber.
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