You Need These High Fiber Fruits in Your Life
By Sara Butler
Fiber is a vital part of a healthy diet. This complex carbohydrate is found easily in most plant-based foods such as fruit. The two types of fiber, soluble and insoluble, are both necessary to keep your digestive system working well. Insoluble fiber is found in vegetables and whole grains and keeps things moving along in your digestive tract. Soluble fiber is found in nuts, beans, and legumes. It forms a kind of gel in your digestive tract, working to slow digestion. To get the fiber you need each day, consider adding a few of these fruits to your diet.
How Much Fiber is Enough?
According to the Dietary Guidelines for American, women should get about 28 grams of fiber per day while men need about 34 grams. Most people don't get enough of fiber, falling far short of that goal. But that can easily be remedied by adding tasty fruits to your diet. When you get enough fiber, you may notice a few of these benefits:
- Lowering of bad cholesterol
- Stabilizes blood sugar
- Supports gut health
- Reduces the risk of colon cancer
- Support the maintenance of a healthy weight
- Can reduce chronic inflammation
The Fruits You Need
Most plant-based foods contain a mix of both soluble and insoluble fiber. It's really important to ensure you get a little of both types in the foods you eat. Fruit is a great source of dietary fiber as long as you make sure to eat the skin along with the tasty flesh of the fruit.
The best fruits to help you get the fiber you need include:
- Passion fruit - While not a very common fruit in the United States, you can find passion fruit in the store and should give it a try. This fruit is low in fat and calories but high in fiber and Vitamin C. One cup of passion fruit provides 24 grams of fiber.
- Raspberries - If there was a poster child for high-fiber fruit, raspberries would be it. In one cup you get 8 grams of fiber. Plus, they're full of antioxidants and phytonutrients to add to their health benefits.
- Blackberries - These berries also have 8 grams of fiber per cup and also happen to be a great source of Vitamin C
- Pears - There are many different types of pears, all with different textures, colors, and flavors. All varieties of pears are high in fiber, delivering 6 grams of fiber in just one piece of fruit.
Experiment with fruit of all types in your diet. You and your digestive system will be healthier for it!
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Houston, Tex.