Fiber is essential in the body, as it keeps the gut healthy, prevents or relieves constipation, regulates bowel movements, and reduces risks of colon cancers. Other significant health benefits include lowering blood sugar levels and promoting weight loss.
Despite these benefits, the majority of adults and children don’t meet the required daily fiber intake.
Fortunately, increasing fiber intake is quite easy as there are lots of fresh fruits that you can add to your diet. They are not only incredibly nutritious but are also high in fiber. So, keep scrolling below and find some fiber-rich fruits that you can consume for a brighter day and healthier diet.
Raspberries
A cup of raspberries has about 8 grams of fiber. Aside from that, this fruit is also loaded with vitamin C and B-vitamins, plus manganese, which is a mineral essential for skin health, bone health, and blood sugar regulation. It’s also brimmed with antioxidants, flavanols, and procyanidins that reduce heart disease risks, cancer, and hypertension, making it all-around fruit.
Pears
Like apples, pears come in various varieties with distinct colors, textures, and flavors. But whichever you eat, one reason to add them to your grocery list is that it has 5.5 grams of fiber per medium fruit. On top of that, you can incorporate them in many ways, from cocktails to desserts, salads, and even season dishes.
Bananas
Famous for being an excellent source of nutrients, such as potassium, vitamin B6, and vitamin C, bananas are also rich in fiber, having about three grams in each fruit. So, consume them straight from the peel, add them to your smoothie, or insert them in your nut butter sandwich to add some fiber to your diet.
Passion Fruit
Passion Fruit is not a common sight in many grocery stores. However, once you see them on the fruit, grab some as it packs a lot of fiber. Plus, it has a sweet, unusual, yet delicious, slightly tart flavor that gives you a taste of the tropics.
Blackberries
Like the raspberries, blackberries also boast a lot of vitamins and nutrients, such as vitamin C, vitamin K, manganese, calcium, potassium, and of course, fiber. It has a sharp, pungent, or sour taste if you’re looking to take a break from the sweeter fruits. Enjoy them on their own or add them to yogurt or smoothie – both options are rewarding.
Guava
A medium guava fruit is enough to provide 12 to 14% of your required daily fiber intake. It is also an excellent source of vitamin A, vitamin C, potassium, and folate. Enjoy it like you would an apple, juice it, or turn it into a jam. It is undoubtedly a healthy addition to your repertoire.
Strawberries
A cup of sliced strawberries contains about three grams or two grams of fiber per 100 grams. What’s great is that you can easily find them throughout the year, perfect if you want to incorporate them into your diet daily. Don’t fret, as strawberries are highly versatile – top them on your pancakes, make ceviche, or simply dip them in dark chocolate for a tasty treat.
Pomegranate
A unique, natural wonder, Pomegranate packs a lot of fiber, having about 7 grams of fiber in a cup of its arils. Toss in a salad for a distinct yet complementary flavor, make pomegranate juice, or eat the arils like popcorn – all are surefire tasty options. Its’ season, however, is pretty short. Make sure to stock up when you see them.
Apples
An apple a day keeps the doctor – and even, constipation away. This fruit is rich in fiber, and taking a medium-sized fruit is enough for you to reach ⅕ of your required daily fiber intake. Plus, it also has lots of vitamins and antioxidants. Just make sure to eat apples with the skin intact, as that is where most of the fruits’ nutrients exist.
Avocado
Avocados are uniquely nutritious, having two essentials antioxidants for eye health, zeaxanthin and lutein, good mono and polyunsaturated fats, and other nutrients like vitamin K, folate, copper, and pantothenic acid. Adding to that, the fruit is fiber-rich, with half of it already have about five grams of fiber – you may want to start learning how to make guacamole.
Oranges
Oranges are better known for their immunity-boosting vitamin C. However, this fruit is also an excellent fiber source, with a single serving enough to provide 2.5 grams of fiber. They are incredibly great for juicing, salads, or simply eaten as a snack for kids. Thankfully, oranges have thicker skin, perfect if you want to add something a fiber-rich yet packable fruit to your child’s lunch box.
Grapefruit
Start your day right by eating grapefruit at breakfast. It’s incredibly refreshing as it has high water content and has vitamin C, vitamin E, magnesium, calcium, potassium, and fiber. There are many ways to enjoy the fruit, such as adding it to a salad or making muffins and dessert bars.
Kiwi
“Cuddly” brown on the outside with a vibrant green flesh on the inside, Kiwis are highly nutritious, loaded with vitamins C, E, potassium, and fiber. It is distinctly sweet and sour, with its flavor is often described as a blend of banana, pineapple, and strawberry. You can enjoy them on a salsa, jam, or just relish the taste by eating them raw.
Takeaway
That’s some of these top fruits rich in fiber. See to it to add them to your daily diet. Consume them fresh or explore other ways to enjoy them – all for the benefit of your health and body!