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Add These High-Fiber Fruits to Your Diet

By Sara Butler

You need fiber in your diet and you probably realize how important it is to your health and wellness. But did you know that fiber is a complex carbohydrate that is found mostly in plant-based foods? It's true! If you're looking to increase your daily fiber intake, then add a few of these delicious fruits to your day.

How Much?

Americans don't get enough fiber in their diets. Men should have about 34 grams of fiber per day while women should eat about 28 grams per day. The average American, according to the National Institutes of Health, only gets about 16 grams of fiber per day. So, it's likely you need to double what you're currently eating in order to provide your body with what it needs to be healthy.

Why Fiber is So Important

So, what's the big deal about fiber? Well, there are many ways fiber benefits your health. Researchers have found that fiber:

  • Lowers cholesterol
  • Supports a healthy weight
  • Helps to stabilize blood sugar
  • Reduces the risk of breast and colon cancer
  • Reduces inflammation

Fruits of Fiber

The best approach to getting more fiber in your daily diet without adding a bunch of calories is to find foods that pack a fiber punch. These fruits are high in fiber, which makes it easy to reach your daily goal:

  • Passion fruit - You can get 24 grams of fiber in just one cup
  • Guava - You can find 9 grams of fiber per cup in this fruit
  • Raspberries - Full of antioxidants, this fruit gives you 8 grams in one cup
  • Blackberries - Again, this fruit has 8 grams of fiber per cup and also loads you up on Vitamin C
  • Pears - You can find many flavors and textures to suit your palate when it comes to pears and one medium fruit can provide 6 grams of fiber
  • Avocado - Yes, this is a fruit! High in healthy fats, half of an avocado will provide you with 5 grams of fiber as well as copper, folate, and Vitamin K.
  • Kiwi - These fuzzy brown fruits provide you with 5 grams of fiber per cup, as well as potassium and Vitamin C
  • Strawberries - These berries are an excellent source of Vitamin C and provide 3 grams of fiber per cup

Getting the most bang for your nutritional buck doesn't need to be difficult. Add a few of these fiber-filled fruits to your day to reap all the benefits for your health.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Memphis, Tenn.

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