High Fiber Fruits and their Health Benefits

High fiber fruits

Healthy Diet Plans >> High fiber foods >> High fiber fruits

High fiber fruits

The average adult requires approximately 32 grams of fiber every day. However, studies have shown that most people consume just about 10 to 15 grams of fiber on a daily basis. But why is fiber so important? Dietary fiber is beneficial for the body in many ways. Since fiber is able to absorb water in the bowels, the stools become softer and easier to pass.

Therefore medical problems such as constipation are prevented. In fact, increasing the intake of fiber is known to alleviate constipation in just a matter of hours or a few days. Since the stools are softer, there is no strain during bowel movements and hence the risk of hemorrhoids is reduced. Incorporating fiber into the diet also helps to protect against many illnesses. There is evidence to prove that consumption of foods rich in soluble fiber helps to protect against heart disease. Soluble fiber helps to combat the negative effects of cholesterol and triglycerides. Some experts also maintain that fiber helps to reduce the risk of colon cancer. Since dietary fiber helps to regular blood glucose levels, it is recommended for those with diabetes. Intake of fiber also helps to protect against kidney and gall stones and diverticular disease. Fiber is also beneficial for those trying to lose weight as it can slow down the onset of hunger.

Many people wonder what fruits are high in fiber. All fruits contain some amount of fiber. Therefore incorporating a variety of fruits in the diet helps to ensure a sufficient intake of fiber. Fruits are valuable sources of soluble fiber. Soluble fiber turns into a gel-like substance when it dissolves in the body. This helps in the removal of waste matter from the body. Hence consumption of high fiber fruits is very important. It is advisable to eat fresh fruits with their skins as in most cases; the skin contains the highest amount of fiber. Fruits high in fiber include apples, pears, bananas, guavas, kiwi, oranges, raspberries, strawberries, figs, blueberries, grapefruits and avocados. All these fruits are excellent natural sources of dietary fiber. In addition, other fruits that are high in fiber include dried fruits such as apricots, dates and raisins. You may refer to a high fiber food list to understand the amount of fiber contained in fruits. For example, one cup of raspberries contains 8 grams of fiber, one cup of blueberries contains 4 grams of fiber, apple contains 3 grams of fiber, banana contains 3 grams of fiber, half a cup of prunes contains 6 grams of fiber and one cup of pineapple contains 2 grams of fiber.
Citrus fruits are great sources of dietary fiber, especially soluble fiber. Here is a citrus fruits list which will also tell you the benefits of each fruit;

•   Oranges: These are the most popular citrus fruits which help to cleanse the skin and reduce the risk of kidney stones.
•   Lemons: These are multi-purpose citrus fruits which can be used a disinfectant for wounds, a natural lightening agent for scars and an anti-bacterial agent for infections.
•   Tangerine: These are rich in many nutrients such as vitamin C, vitamin A, Vitamins B1, B2, and B6, potassium, calcium and iron.
•   Mandarin: These are rich in fiber and are beneficial for the digestive system.

Citrus fruits also include lime, Clementine, grapefruits, tangelo, pummel and Satsuma.
High fiber fruit can be easily incorporated into the diet. Include a bowl of chopped fresh fruit for breakfast. You can also top it with some chopped dried fruits and nuts. Instead of snacking on processed and refined foods, you can switch over to a healthier option such as an apple or a citrus fruit salad.

Submitted on January 16, 2014