Fruits and Vegetables High in Fiber

Fruits and Vegetables High in Fiber: Fiber is a kind of carbohydrate and is very important. Our body can’t digest fiber. While most carbohydrates are broken down into sugar molecules, it is not possible to break down fiber into sugar molecules; rather fiber passes undigested through the body. 

Fiber aids the body in the use of sugars, which helps control hunger and blood sugar levels. Also, some types of fiber can aid lose weight, work against constipation, and lower blood sugar levels.

It is recommended that women should aim for 25g of fiber every day and men should aim for 38g or 14g for every 1,000 calories. Health and wellbeing are promoted by dietary fiber in many ways. It is easy to increase your fiber intake, just include foods high in fiber in your diet.

8 Fruits and Vegetables That are High in Fiber

Fruits and vegetables high in fiber should be part of our daily diet. Fibers are important for overall health. They help lower cholesterol levels, assist a healthy weight, aid maintain blood sugar levels, are good for the digestive tract, etc. 

Here are eight (8) fruits and vegetables that are high in fiber. 

Apples

Apples are a great source of fibers and polyphenols and are one of the most commonly consumed fruits. [1]

These are a source of both soluble and insoluble fibers. They are low in calories, a natural mouth freshener, easily available, not expensive, and are easy to carry as a snack. Soluble fiber like pectin helps prevent cholesterol accumulation in the walls of blood vessels, which reduces atherosclerosis and heart disease.

Apples are one tasty and satisfying fruit that you can eat for fiber and other health benefits. The fiber content in a medium-sized raw apple is 4.4g or 100g in 2.4 grams 

Pears

As fruit fiber pears are one of the main sources, it is a popular fruit that is tasty and nutritious at the same time. There are 6 grams of fiber in a medium-sized pear, which is approximately 21 percent of the recommended daily allowance. Pear skin contains most of the fiber, so consume the skin, and add nutrition, texture, and flavor.

Pears contain a lot of fiber. Similar to apple pears are condensed in fiber and fructose high fiber and fructose content of pears may explain their laxative properties. [2]

A medium-sized pear contains 5.5 grams of fiber 

Raspberries

Raspberries are rich in fibers, nutritious, and have a very strong taste. They are packed with vitamin C and manganese.

Red raspberries are increasingly valued for their versatility in cooking and product use. Red raspberries contain a variety of essential nutrients and Phytochemicals. [3]

Raspberries are apparently delicious, they are full of fiber, thanks to some extent to the small, edible seeds of raspberries. Some of these fibers are soluble fibers in the form of pectin, which helps reduce cholesterol. 

There are 6.5 grams of fiber in 100 grams of raw raspberries. You can ear fresh raspberries as a snake for a lot of health benefits, especially for fibers. 

Also Read: Benefits Of Organic Food For Humans

Bananas

Besides, being rich in vitamin B6, bananas are a good source of dietary fiber, vitamin C, and manganese. A medium banana gives approx. 10-12 percent of daily fiber needs. 

Soluble fiber aids the body regulates blood sugar levels and working against fats such as cholesterol. Insoluble fiber gives the stool weight and flexibility and facilitates regular emptying. This makes the gut healthy and safe from harmful bacteria. 

There is a notable amount of resistant starch in green or immature bananas; resistant starch is a type of indigestible carbohydrate that acts like fiber. You can also try them as a peanut butter sandwich to get the protein content.

A100g ripe, slightly ripe, raw banana contains 1.7 grams of fiber and 12.3mg of vitamin C. [4]

Carrots

Carrots are rich in bioactive compounds such as carotenoids and fiber, and with a large number of other active ingredients with important health benefits. [5]

AS per the US Department of Agriculture (USDA), there are approx. 2.8 grams of fibers in 100 grams of raw carrots which are 10 percent daily value (DV).

Carrots are also good in magnesium, vitamin B6, vitamin K, and antioxidants like beta-carotene that are converted in the body to vitamin A.

You do not need to make a special dish of carrots with other ingredients as they can be eaten raw after cleaning.  

Broccoli

Broccoli vegetable is high in fiber and other nutrients. It is a cruciferous type of vegetable which means, it comes from the Brassica genus of plants in which cabbage, kale, and cauliflower fall. Studies have shown that fiber in broccoli can positively support gut bacteria, which can help keep your gut healthy and balanced. 

Broccoli florets (Brassica oleracea Italica) have been shown to have healthy compounds like vitamins C and K, fiber, minerals, phenolic compounds, folic acid, and glucosinolates. [6]

There are approx. 2.3 grams of fiber in a ½ cup of boiled broccoli.  

Beets

Beet is a root vegetable that is rich in several important nutrients like foliate, copper, iron, potassium, and manganese. They are also contains oxidants. 

Beet or beetroot is rich in fiber and supports good bacteria growth in the gut. In the digestive system having a lot of good bacteria helps fight disease and strengthen the immune system. Digestion is improved and the risk of constipation is reduced by the fibers. 

The juice of beetroot is used to cleanse digestive properties, opens obstructions in the liver and spleen it is good for headaches and all cerebral ailments. [7]

100 grams of raw beet contains 2.8 grams of fiber.  

Brussels Sprout 

Rich in fiber, minerals, and vitamins Brussels sprouts is related to broccoli and is a cruciferous vegetable. Consuming Brussels sprouts together with other fiber-rich products such as fruits, vegetables, etc can help you meet your daily fiber needs. 

Being rich in fiber Brussels sprouts promotes regularity, improve digestive health, and lower heart disease and diabetes risk. 

Brussels sprouts contain a lot of folic acids, potassium, vitamin K, and antioxidants that are effective against cancer. Isothiocyanates present in Brussels Spout have been studied for anti-cancer properties, like protecting cells from DNA damage and inhibiting the growth of tumor cells in blood vessels. [8] 

100 grams of Brussel Spout contains 3.8 grams of fiber.

Conclusion

A diet rich in fiber can reduce hemorrhoid developing risk and small colon pouches (diverticular disease). Fiber helps control hunger and blood sugar levels. Fiber improves material movement through the digestive system, 

Research also shows that a high-fiber diet tends to reduce the colorectal cancer risk. Fermentation of some fibers occurs in the intestines. Studies are investigating how this could affect the prevention of colon disease.

Fruits and vegetables high in fiber should be part of our daily diet to fulfill daily fiber needs. There are a lot of vegetables and fruits which are rich in fiber, also these are easy to available.   

 

 

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