There are many properties and benefits of fiber, which make this an essential component of our diet. We find fiber in exclusively plant foods, mostly in fruits, vegetables, cereal grains, legumes, and seeds.
How to consume the necessary fiber?
We should eat 20 to 35g of fiber a day; so, if we introduce fresh fruit, vegetables (5 servings a day between fruits and vegetables), legumes, whole grains and oily seeds, such as nuts, almonds, and hazelnuts, this will allow us to reach the recommended amount. Here we leave these menus with fiber.
And, if we focus solely on fruits, which ones have the most fiber?
Fruits with fiber
On average, fruits provide about 2g of fiber per 100g of fruit, but some of them stand out for having an even greater fiber contribution :
As currants, raspberries and blackberries (about 4-7g of fiber / 100g) Wild berries and berries, in general, are good sources of fiber and minerals such as calcium, potassium, and iron. Also, blueberries, do you like them?
The fruits of the forest are very aromatic and full of flavor, here you have more information about the properties of blueberries.
Orange and Tangerine
Do not remove the white skins from the segments! In them, the citrus fiber is mostly concentrated. We must not leave sight of the contribution of citrus fruits in our daily fiber intake. They are known for their excellent vitamin intake, basically in vitamin C.
How good it is! This fruit, which is in its best season during the fall, gives us fiber and also has a remarkable content of antioxidant substances.
Well known for being one of the foods that help to go to the bathroom, kiwi contains fiber in good proportion, due to pectin and its many small seeds. Thanks to the import, they are available in the market throughout the year.
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Also with a lot of fiber, you can discover here the 10 benefits of apple, a fruit that is excellent for health. It gives us vitamins A and of group B, although the contents change according to the variety chosen. Among others, it is also rich in pectin (fiber) and antioxidants. Also interesting is the fiber content of the pear.
It is the most popular fruit. Concerning the average of the fruits, it has a higher caloric value, due to its high content in sugars and carbohydrates. On a nutritional level, it has an interesting content of minerals such as potassium and magnesium and is very easy to digest when it is ripe. That’s why the whole family likes it!
Its action is reinforced if they are consumed dry because with the evaporation of the water the active ingredients of the plum are concentrated. Other dehydrated fruits, such as dried figs, dried plums, dates or raisins also have a large fiber intake, although we will have to keep in mind that, unlike fresh fruit, it will contain more sugars, due, precisely at this concentration.
If what we want is to make the most of the fiber that fruits contain, we will have to make them whole.
In juice we lose the pulp, and, with it, some vitamins and minerals remain in the juicer.
In the case (depending on the fruit) that we can take them with skin, we will also preserve the fiber better; Of course, fruit with skin should be taken well cleaned and sanitized.
Finally, it should be remembered that the liquefying process will also lead to the loss of most of the fiber in fruit. Make the most of your benefits!
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