The fruit is known for its bright color, delicious flavor, and high nutritional value. One of its key benefits is that it’s high in fiber, which aids digestion, keeps you full, and promotes overall health. Here is a list of the top 10 high fiber fruits.
raspberry
Fiber content: 8 grams per cup
Calories: 64 calories per cup
Not only are raspberries pretty to look at, they’re also rich in fiber and antioxidants. Eating these fiber-rich fruits keeps your digestion regular and keeps your blood sugar levels in check. It’s low in calories, so you can enjoy the sweetness without worrying about gaining weight.
blackberries
Fiber content: 7.6 grams per cup
Calories: 62 calories per cup
Blackberries may be small, but they pack a punch when it comes to being a fiber-rich fruit. It aids digestion and keeps you feeling full for longer. Blackberries are also rich in vitamins C and K, which boost your immune system and keep your bones healthy. Plus, it’s low in calories, making it a great snack for people looking to increase their fiber intake.
avocado
Fiber content: 10 grams per cup (slice)
Calories: 234 calories per 1 cup (slice)
Avocados are creamy, delicious, and rich in dietary fiber. It’s rich in heart-healthy fats, and the fiber helps keep you full and supports good digestion. Although high in calories, these fiber-rich fruits are loaded with nutrients that are great for your health.
pear
Fiber content: 5.1 grams per medium pear
Calories: 96 calories per medium pear
Pears are sweet and juicy, have a slightly grainy texture, and are rich in dietary fiber. The fiber in pears helps control cholesterol and supports gut health by feeding good bacteria. Eating pears with the skin on will provide you with even more dietary fiber. It is also rich in vitamins and minerals that are beneficial to your overall health.
apple
Fiber content: 3.3 grams per medium apple
Calories: 72 calories per medium apple
The saying, “An apple a day keeps the doctor away” is partly due to the high fiber content of apples. Apples contain both soluble and insoluble fiber, which aids digestion and keeps you full. It also contains antioxidants that contribute to overall health. Apples are a delicious and healthy snack.
guava
Fiber content: 9 grams per cup
Calories: 112 calories per cup
Guavas have a unique sweet or slightly tangy flavor and are rich in dietary fiber. The fiber in guava helps keep bowel movements regular and supports digestive health. Guava is also rich in vitamin C, which boosts your immune system and keeps your skin healthy.
fig
Fiber content: 7.3 grams per half cup
Calories: 185 calories per half cup
Figs have a naturally sweet taste and are rich in dietary fiber. The fiber in figs helps balance blood sugar levels and supports heart health. Figs are high in calories, so it is recommended to eat them in small quantities. It also provides important minerals such as calcium and potassium, which help keep bones strong.
prune
Fiber content: 12 grams per cup
Calories: 418 calories per cup
Prunes are rich in dietary fiber and are known to be good for digestion. These fiber-rich fruits prevent constipation and keep your digestive system healthy. Prunes also contain sorbitol, a natural laxative that aids digestion. Prunes are high in calories, but adding a few to your diet can have great digestive health benefits.
orange
Fiber content: 3.1 grams per medium orange
Calories: 62 calories per medium orange
Oranges are loved for their juicy sweetness and high vitamin C content, but they’re also rich in dietary fiber. The fiber in oranges helps control blood sugar and cholesterol levels. Oranges also contain antioxidants that support your overall health and boost your immune system. It’s low in calories and makes for a refreshing and healthy snack.
banana
Fiber content: 3.1 grams per medium banana
Calories: 105 calories per medium banana
Bananas may not contain as much fiber as other fruits, but they do contain many other nutrients. The fiber in bananas aids digestion and keeps you feeling full. Bananas are also rich in potassium, which is essential for heart health and muscle function. A convenient and nutritious option for a quick snack or breakfast.
conclusion
Incorporating these fiber-rich fruits into your diet not only increases your fiber intake, but also provides a variety of vitamins, minerals, and antioxidants that promote overall health and well-being. Remember to enjoy a variety of these fiber-rich fruits along with a balanced diet for the best nutritional benefits.
