Among the best fruits for a high-fiber diet are raspberries and blackberries. These low-calorie, naturally sweet fruits provide about 8 grams of fiber per cup – about 28 percent of the daily value (DV). They are an excellent addition to smoothies and snacks and can even be sprinkled on yogurt. Another great way to get fiber is by eating wheat bran, which contains insoluble fiber and helps to move food along the GI tract. It can help with occasional constipation, but you should increase the amount of fiber gradually to avoid digestive discomfort.
Passion fruit is another high-fiber fruit. Passion fruit contains about 10 grams of fiber per 100 grams, and the seeds contain a type of soluble fiber called pectin. Pectin is helpful for improving gut health and regulating bowel movements. Raspberryfruit is another great fruit, as it is high in dietary fiber and contains antioxidants and vitamins. It is also low-calorie and low-sugar, which makes it a great snack.
In addition to its nutritional benefits, fiber feeds the “good” bacteria in the gut, which play an important role in our health. They regulate blood sugar levels, aid in weight management, and boost immune and brain function. The Academy of Nutrition and Dietetics recommends that women get 14 grams of fiber per thousand calories, while men should aim for at least 38 grams per day. Eating a plant-based diet is an excellent way to meet these needs.
Another great fruit for fiber is a pineapple. These can be found in many varieties, ranging in quantity from five to twenty-five grams per cup. They can also be used for smoothies and salsa. Coconut products are another great choice for those seeking a healthy diet. However, coconut is a very high-calorie food, so it is best to eat it in moderation. Its high fiber content makes it an excellent choice for those concerned with reducing the risk of developing diabetes.
Other great high fiber fruits are pears, raspberries, avocado, bananas, and mangoes. You should also consider pears and apples as a snack. A medium-sized pears has about five grams of fiber per 100 grams, which is more than enough to make a satisfying snack. Also, strawberries are delicious and a healthy alternative to junk food. These fruits are rich in antioxidants, vitamin C, and manganese. Avocados are high-fiber foods that are packed with healthy fats.
Avocados are also a great option for people who are trying to lose weight. They contain 10-13 grams of filling fiber and are a great way to increase satiety. Bananas are also a great source of potassium, which helps regulate blood pressure. Bananas also contain a number of other health benefits. And if you want to avoid the calories in bananas, you can add the skin to a smoothie or make a granola bar.
Aside from vegetables and nuts, fiber is widely available in fruits, nuts, and seeds. According to the Academy of Nutrition and Dietetics, an adult woman needs about 28 grams of fiber a day. Men should consume at least 38 grams. Unfortunately, the average American does not meet this recommended amount. There are many delicious high fiber foods you can add to your diet for increased fiber intake. Just make sure to include them as often as possible!