Dietitian-Approved: The Top 7 High-Fiber Fruits You Need to Incorporate Into Your Diet

### The Benefits of Fiber-Rich Fruits

The call to get more fiber into your diet used to provoke some eye-rolling. Fiber is not exactly the most glamorous nutrient. Yet, research has shown all the great benefits fiber provides, such as promoting regular bowel movements, fostering weight management, and maintaining a healthy heart. It’s no surprise that fiber is found in beans and broccoli, but even your favorite sweet, juicy fruits are loaded with this nutrient. Some fruits are better sources than others, and knowing the heavy hitters can help you make choices that meet your needs. As a reference, adults should aim to get between 22 and 34 grams of fiber daily, depending on age and sex.

### What Is Fiber and Why Is It Good for You?

Fiber is the indigestible part of a plant. That means when you consume it, your body can’t process and absorb it, so it passes—mostly intact—through your digestive tract, leaving your body through your stool. Essentially, there are two types of dietary fiber: insoluble and soluble. Insoluble fiber bulks up your stool and makes it easier to have a bowel movement. Soluble fiber becomes gel-like when mixed with water, which slows digestion and may help manage cholesterol levels to lower your risk of heart disease. Let’s take a look at the best high-fiber fruits you should add to your rotation.

### High-Fiber Fruits to Include in Your Diet

1. **Berries**: Raspberries and blackberries pack the biggest fiber punch with about 8 grams per cup, but all berries are good sources of fiber. Blueberries contain nearly 4 grams of fiber per cup, while strawberries contain 3 grams of fiber per cup.
2. **Pomegranates**: A cup of pomegranate arils contains a generous 7 grams of fiber. The juicy, ruby red fruit is packed with the antioxidant anthocyanin, which helps reduce chronic inflammation.
3. **Tropical Fruits**: Passion fruit contains a whopping 25 grams of fiber per cup, guava contains 9 grams, kiwi contains 5 grams, and mango contains 3 grams. These fruits are also filled with immune-supporting vitamin C and blood-pressure-friendly potassium.
4. **Pears**: Pears are a delicious fall fruit, with almost 6 grams of fiber per medium pear.
5. **Oranges**: One orange contains about 3 grams of fiber and is also filled with vitamin C.
6. **Apples**: One medium apple contains about 4 grams of fiber and provides benefits such as supporting weight loss and heart and brain health.
7. **Avocados**: A half of an avocado contains nearly 7 grams of fiber, plus heart-healthy monounsaturated fats and anti-inflammatory benefits.

### Other Ways to Increase Your Fiber Intake

Fruit isn’t the only food that contains fiber. Vegetables, whole grains, beans, legumes, nuts, and seeds all provide fiber. Enjoy avocado toast on whole-grain bread, make a grain salad with berries, try one of these High-Fiber Meal Plans, or reach for an apple for a snack with nut butter on the side for dipping.

### Conclusion

Fruits are a rich source of dietary fiber—particularly soluble fiber—and incorporating fiber-rich fruits into your diet can protect your heart, help you maintain a healthy weight, and promote gut health. So, next time you’re looking for a snack or side dish, consider reaching for one of these high-fiber fruits for a tasty and nutritious option.

Original Story at – 2024-05-03 10:14:18

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