There is a need for fibre in your gut in order to move and remove waste. Foods you already eat are good sources of fibre. Consuming supplements, fruits, vegetables, legumes, and whole grains in your daily diet not only helps you stay regular but also contributes to health. When considering your overall health, talking about your diet’s fibre content may not be the most exciting conversation starter at dinner, but it might be one of the more essential topics to discuss. Adding these high fibre fruits can help you improve your fibre intake and health.
The key nutrient for a healthy diet is fibre, and traditional grains don’t always provide the most fibre, and some fruits and veggies are higher in fibre than bread. Fresh fruits contain a lot of fibre, which contributes to their nutritional content and health benefits. Additionally, fibre consumption is associated with a healthier weight, according to the Mayo Clinic – so simply increasing your fibre intake can help you lose weight.
There are two types of fiber, soluble and insoluble, both of which provide amazing benefits. Soluble fiber slows the rate at which food is digested, which also slows the rate at which glucose enters the blood stream, helping to control blood sugar levels. Additionally, fiber absorbs water in the intestines, thereby bulking up stools and preventing diarrhea. Meanwhile, insoluble fiber aids in constipation prevention and there are yet more fiber-related benefits.
Berries
Approximately 8 grams of fiber per cup are found in raspberries and blackberries, but all members of the berry family are great sources of fiber (as well as antioxidants and other nutrients). There are an infinite number of ways to enjoy berries (nothing beats berries topped with homemade whipped cream!). However, if you’re looking for more berry inspiration, here are three ideas to get you started. For a double dose of fiber, blend half a cup into your morning oatmeal, serve them as a salad with blackberries and steak, or incorporate them into a smoothie. The nutritional benefits of strawberries are well known, such as their anti-inflammatory properties and high vitamin content. They’re also high in fiber, as they provide seven grams per 100 grams of fruit.
Tropical Fruits
Besides being a fun way to mix up your daily fruit and veggie intake, tropical fruits are also an excellent source of fiber. The weight of passionfruit, mangos, guava, kiwis, dragon fruits, and pineapple all depends on its size (5 grams for a kiwi) to 25 grams for a passionfruit. This creamy pineapple-turmeric smoothie includes a secret ingredient you might be surprised to learn about. Tropical fruits make great options for keeping smoothies refreshing.
Apples
It is best to eat the skin of apples (after scrubbing them well, of course) because they contain more fiber with the skin on than without. A medium apple has about 4.4 grams of fibre, while if it is peeled, that number drops to 2 grams. You can snack on sliced apples with a smear of nut butter, make a chunky apple and raisins sauce to eat with protein or toss sliced apples with watercress for a pleasing crunch. An apple has between four and six grams of fiber per serving, depending on the size. And they’re tasty, making it an ideal high fibre fruits for picky eaters.
Dried Fruits
Constipation sufferers should increase their fiber intake by eating dried fruits such as dates, prunes, and dates. This fruit contains a sugar found in nature called sorbitol, which helps your bowel movement and can ease discomfort. However, if you eat too many of them, you might experience cramping or diarrhea. To avoid overeating, try a small serving first and see how you feel afterward.
Avocados
In addition to their healthy fats, avocados contain 10 grams of fibre per cup. They go with just about everything-toast, salads, entrees, eggs-and aren’t just for breakfast anymore. A half avocado has 18 per cent of your DV of fibre, making it a good reason to order avocado toast. Avocados are mainly monounsaturated fat, the same kind found in olive oil. When you think of avocados, you may think of guacamole and avocado toast, but you can also use them in a variety of other ways. Avocados pack a whopping 7.5 grams of fibre per fruit, making them nutrient-dense, versatile fruit that can be used in a number of tasty recipes. Avocados are high in vitamin E and can be added to everything from soups to salads to smoothies. Even a half avocado provides a healthy dose of fibre, even when it’s used on just one serving of toast in the morning.
Grapefruits
Start the day off with a grapefruit and spoon. Half of a large grapefruit has 2 g of fiber. You can pair it with toast and nut butter for even more protein. Grape fruit is a high fibre fruit that you can easily incorporate into your diet.
Be sure that high fibre fruits are part of your daily diet, including in your meals and snacks. Starting slowly and increasing your dietary fiber intake over time is also important when you are trying to increase fiber intake. A natural plant source, Gum Acacia, provides FibreFit, one of the richest sources of soluble fiber. By consuming it, one can maintain a healthy digestive system. FiberFit is heat stable and can be mixed in any beverage or sprinkled over any food to add fiber to every meal. It has no taste or odour of its own and is free of chemical additives.
