Every person’s life revolves around their nutrition. Obesity, diabetes, heart disease, cancer, stroke, and other diseases can be avoided with the appropriate ratio of nutrients.
Our diet supplies the body with energy and important nutrients and also serves us-
- Carbohydrates and fats enhance energy levels.
- Minerals and proteins are essential for maintaining healthy muscles, bones, and organs, making them bodybuilding foods.
- Vitamins and minerals are essential for the body’s defense against sickness, hence they should be found in protective diets.
- Foods that control certain bodily functions, such as water and roughage, include those that control electrolyte balance, digestion, and excretion.
Fiber sometimes referred to as roughage, is almost exclusively contained in plant-based foods including fruits, vegetables, whole grains, beans, pecans, and other nuts and seeds.
Additional benefits of certain fibers include the ability to reduce weight, control blood sugar levels, and prevent constipation.
Many individuals are aware that consuming a diet high in fiber is a good method to assist their digestive system and keep everything functioning properly.
Learn more about fruits with a lot of fiber in this article, as well as the daily recommended amount.
Top best high-fiber fruits
The following are some of the most famous and highly nutritious high-fiber fruits that could be included in our daily diet-
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Raspberries
Berries are nutritional powerhouses. In addition to having antioxidants that may help avoid inflammation.
Berries receive a lot of attention for their antioxidant content and also have a high amount of fiber.
They are among the berries with the highest fiber content. They are abundant in manganese and vitamin C.
For a breakfast that will keep you going through the morning that is high in fiber and protein, sprinkle them on yogurt.
One cup of uncooked raspberries contains[1] 8 grams of fiber or 6.5 grams per 100 grams.
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Pears
Pears should be considered for inclusion in your fruit bowl as well.
Pears are a fantastic source of vitamin C as well as having a lot of fiber. Pear consists[2] of 5.5 grams, or 3.1 grams per 100 grams, in a medium-sized, uncooked pear.
If you want to avoid high-calorie foods, ripe pear is a fantastic way to end a meal on a balanced, sweet note.
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Apples
Among all the fruits you may eat, apples are one of the most delicious and gratifying.
Pectin, a kind of soluble fiber, is especially abundant in apples.
The saying “an apple a day keeps the doctor away” may not always be accurate, however eating more apples can increase your intake of fiber.
It contains[3] 2.4 grams per 100 grams or 4.4 grams in a medium-sized raw apple.
Depending on your needs, you can either eat it raw or add it to salads. -
Avocado
Although guacamole and avocado toast may immediately come to mind when you think of avocados, there are many other uses for them.
6.7 grams of fiber per 100 grams, or 10 grams, are present[4] in 1 cup of raw avocado.
Avocados are nutrient-rich, adaptable fruit that may be consumed on their own or added to a wide range of delectable dishes, such as soups, salads, and smoothies.
It is a distinctive fruit. It’s high in healthy fats, not carbohydrates, and most of the fat in avocados is monounsaturated which is good for your heart and found in olive oil.
Additionally, unlike most fiber-rich meals, avocados may be used as a condiment.
Avocados are incredibly rich in vitamin C, potassium, magnesium, vitamin E, and several B vitamins. Moreover, they offer a host of health advantages.
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Banana
A medium-sized banana delivers[5] around 3 grams of fiber per serving and is one of the most adaptable fruits.
Potassium, vitamin B6, and vitamin C are just a few of the minerals that may be found in bananas.
The quantity of resistant starch, an indigestible carbohydrate that behaves like fiber, in a green or unripe banana is especially noteworthy.
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Guava
Guavas are an excellent complement to your breakfast bowl or healthy dessert menu because each fruit has three grams of fiber.
It’s worth adding to your collection of tropical fruits because it’s one of the fruits with the highest fiber content in terms of density.
Along with folate, potassium, and vitamins A and C, guavas are a great provider[6] of these nutrients.
4 Guavas are similar to apples in the way that they may be sliced, peeled, and eaten. The seeds are also edible.
Different hues of guavas are available. Fruit flesh comes in a variety of hues, including yellow, pink, and red, and the skin can be red, yellow, or purple.
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Pomegranate
Given that pomegranate juice is generally renowned for being both healthy and delicious, it stands to reason that the remainder of the fruit would also be filled with advantages.
In terms of nutrition, even the seeds alone are potent. Adding pomegranate seeds to savory salads will provide them with a flavorful contrast and nutritional boost.
By first removing the crown, you can score the fruit into four to six portions along the white membrane, which will help you to open it while preserving as many arils as you can.
Carefully open the pomegranate, then put it in a dish of water. Arils on the skin should be gently removed.
To separate themselves from the rest of the fruit, the fruity arils will sink to the bottom.
Stock up while it’s in the season because this unusual fruit can be kept fresh for months.
The juicy arils inside the thick external peel provide[7] over four grams of fiber per half cup.
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Kiwifruit
Kiwis are deliciously sweet and tart at the same time, with an exterior that is fuzzy brown and an interior that is normally brilliant green.
Each cup of sliced fruit includes[8] 5 grams of fiber and is delicious when combined with the majority of other entries, especially strawberries.
Kiwifruits are a great source of potassium, vitamins C and E, and fiber.
American diets often lack these nutrients, therefore kiwifruits, with or without the skin, are a great source of them.
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Passion Fruit
Passion fruit, which is indigenous to South America, is not one of the more popular fruits you’ll find in your local supermarket.
It is a fruit, like a pomegranate, that is seed-filled. Aside from papayas and guavas, you might occasionally find them with other tropical fruits.
The seeds of the passion fruit, which have a sweet-tart flavor with a thick yellow or purple skin, are yellow, meaty, and delicious.
With 24 grams of fiber in only one[9] cup, this tropical fruit has one of the greatest fiber contents while being low in calories and fat. It also contains a lot of vitamin C.
So that you can enjoy a taste of the tropics whenever you want, try combining one with milk or yogurt and freezing your popsicles.
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Oranges
Combine your daily vitamin C intake with a blast of fiber. Around 3 grams of this satisfying nutrient can be found[10] in a medium fruit.
They’re a great addition to salads, too. Leaving it extra pulpy when juicing is advised.
An excellent portable snack is an orange. They are shielded from roadside injuries by their thicker skin.
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Grapefruit
With around[11] 3 grams of fiber and a ton of vitamin C in a single cup, grapefruit is another member of the citrus family.
Oranges are usually sweeter than grapefruits, on average. One of the sweetest grapefruit varieties available in the deep crimson Texas Red.
Grapefruits are unrelated to grapes, yet they share the grape’s cluster-like growth pattern, hence the name.
Conclusion
To improve your intake of fiber without much effort, try including some of the foods listed above in your diet that are considered high-fiber foods.
Getting enough fiber must always be balanced. You must exercise caution even if it could seem better to have too much than not enough.
Whenever you make dietary adjustments, it’s crucial to pay attention to your body’s signals and take it slowly.
Moreover, stay hydrated to avoid dehydration and other health issues.
Make an appointment with your doctor to discuss how much fiber is best for you.
Sources/References
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
- Raspberries, raw. Available from https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients
- Holly Reiland and Joanne Slavin. Systematic Review of Pears and Health. Nutr Today. 2015 Nov; 50(6): 301–305. Published online 2015 Nov 23. doi: 10.1097/NT.0000000000000112
- Dianne A. Hyson. A Comprehensive Review of Apples and Apple Components and Their Relationship to Human Health. Adv Nutr. 2011 Sep; 2(5): 408–420. Published online 2011 Sep 6. doi: 10.3945/an.111.000513
- Mark L. Dreher1 and Adrienne J. Davenport. Hass Avocado Composition and Potential Health Effects. Crit Rev Food Sci Nutr. 2013 May; 53(7): 738–750. Published online 2013 May 2. doi: 10.1080/10408398.2011.556759
- Garret Couture, Ryan C. McGinty, Katherine M. Phillips, et al. Dietary fiber, starch, and sugars in bananas at different stages of ripeness in the retail market. PLoS One. 2021; 16(7): e0253366. Published online 2021 Jul 8. doi: 10.1371/journal.pone.0253366
- Guava, raw. Available from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102666/nutrients
- Pomegranate, raw. Available from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102695/nutrient.
- Kiwi fruit, raw. Available from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102667/nutrients
- Passion-fruit, (granadilla), purple, raw. Available from https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/nutrients
- Orange, raw. Available from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102597/nutrients
- Grapefruit, raw. Available from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102591/nutrients
- About the Author
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Alisha Matthew has been a practicing nutritionist since 2016. She holds a master’s degree in nutrition from the University of IOWA. She is a staunch believer in improving the human health index by educating people about nutrition and the importance of nutrition in leading a healthy and happy life. Her long-term goal is to keep educating people on general health and keep herself updated with the latest trends in the field of health.