Fruits with rich fiber or milk
Fiber-rich fruits,
fiber rich vegetables,
fruits high in fiber low in sugar,
high-fiber foods chart
Fiber is the part of plant foods that the body can’t digest. Soluble fiber dissolves in water, creating a gel-like substance in your digestive tract. Insoluble fiber does not dissolve but helps move food through your intestines.
High-fiber foods include fruits, vegetables, beans and whole grains. Fiber helps you feel full and keeps your digestive system running smoothly. It also may reduce your risk of heart disease, diabetes and digestive disorders such as constipation or diverticulosis.
Here are some high-fiber foods:
Fruits: Raspberries (8 grams), prunes (7 grams), pears (5 grams), apples (5 grams), bananas (3 grams) and oranges (2 grams).
Vegetables: Artichokes (14 grams), spinach (5 grams), broccoli florets (4 grams), carrots (4 grams) and Brussels sprouts (3 grams).
Whole grains: Quinoa (8 grams), brown rice (4 grams) and oats (4 gram).
Fruits high in fiber have a lot to offer. They can be eaten fresh, cooked and dried. However, most fruits are high in sugar and calories, so it’s important to be aware of how much you eat.
All fruit should be washed before eating them raw or cooking them because they may contain pesticides, which can be absorbed by the fruit and then passed on to you when you eat it.
Some fruits are better than others when it comes to their nutritional value and health benefits. Get some ideas from this list of the best high-fiber foods.
Blueberries are one of the most nutrient-dense foods on earth! They’re rich in antioxidants, which help protect against free radical damage that can cause disease and aging. Blueberries also have a low glycemic index (GI) score — meaning they don’t cause blood sugar spikes like other sugary treats might do — so they may help with weight loss or maintenance efforts (1).
Raspberries are another great source of fiber, vitamin C and manganese — all nutrients that support bone health (2). Plus, raspberries have an anti-inflammatory effect that can help reduce symptoms associated with inflammatory bowel
Fruit is a great source of fiber, especially when compared to processed foods. Here’s a look at some high-fiber fruits:
Apples: One medium apple contains 4 grams of fiber and only 95 calories. Apples contain pectin, a soluble fiber that helps slow digestion and keep you feeling full longer.
Berries: Berries are packed with antioxidants, but they also contain dietary fiber that’s good for your heart and digestive system. Be sure to choose fresh berries over frozen ones, which lack nutrients due to blanching and freezing processes. Strawberries have about 2 grams of fiber per cup (raw) or 1/2 cup (cooked), while blueberries have about 3 grams per cup (raw) or 1/2 cup (cooked). Raspberries have around 4 grams per cup (raw) or 1/2 cup (cooked).
Avocados: Avocados are full of healthy fat that helps lower cholesterol levels and triglycerides in your blood — plus they’re packed with 6 grams of fiber per serving! You can add avocado slices or guacamole on top of your salad for extra flavor and texture without adding too many calories or carbs.
Pears: Pears are a great source
Fiber is the part of plants that our bodies can’t digest. It’s found in whole grains, fruits, and vegetables.
There are two types of fiber: soluble and insoluble. Soluble fibers dissolve in water and are found in foods like oats, nuts, beans and lentils. Insoluble fibers do not dissolve in water and are found in wheat bran, whole wheat breads and brown rice. The body doesn’t absorb the carbohydrates from these two types of fiber, so they don’t raise blood sugar.
Fiber increases the bulkiness of your food without adding calories, which helps fill you up without adding any extra calories to your diet. It also helps with digestion by moving food through your digestive tract more quickly so you don’t absorb as much fat or sugar from your meal.
Fruits with rich fiber or milk
Fiber-rich fruits
Fiber is the indigestible part of food. It’s found in plant foods and can help lower blood cholesterol levels and prevent constipation.
High-fiber foods chart
Food Fiber, g/100 g Serving size (g) Apple (with skin) 1.3 1 medium Banana 0.4 1 medium Pear 0.9 1 medium Plums 2.7 1 large Apricots 3.7 8 medium Dates 4.8 12 whole prunes Grapes 4.9 15 raisins Guava 7 11 Kaki fruit 10 6 Cherries 13 14 Prickly pear cactus fruit 14 4 Avocado 17 2 cup Coconut meat 20 1 cup papaya 24 8 figs 30 6 pears 35 7 peaches 36 10 persimmons 44 13
Fruits with rich fiber or milk are a great source of vitamins and minerals. They are also a good way to get your daily dose of fruit and dairy, if you are not dairy intolerant.
Fiber-rich fruits, vegetables and whole grains help to keep you feeling full for longer periods of time. They also contain no fat or cholesterol, so they are an excellent choice for those on a low-fat diet.
Fiber is important for healthy digestion because it helps remove waste from your body by absorbing water in the colon. A high-fiber diet can also reduce the risk of developing certain conditions such as heart disease, diabetes and obesity.
Here is a list of some fruits that are high in fiber:
Apples: One medium apple contains 4 grams of fiber. It also contains vitamin C and potassium, which help to maintain healthy bones and teeth. Apples also contain pectin, which helps reduce cholesterol levels in the blood by binding with bile acids in the intestine (1).
Avocados: Avocados contain 10 grams of fiber per cup (150 grams), which is more than most other fruits (2). One avocado contains 17% of the recommended daily intake (RDI)
Fiber is the part of plant foods that your body can’t digest. Fiber helps keep your digestive system healthy and also helps you feel full. Foods that are high in fiber include whole grains, beans, fruits and veggies.
Fiber-rich fruits
Apples: 1 medium apple has 4 grams of fiber.
Bananas: 1 medium banana has 3.1 grams of fiber.
Berries: Raspberries, blackberries, blueberries and strawberries all have about 3 grams of fiber per cup.
Cherries: 10 cherries have around 2 grams of fiber.
Pears: 1 medium pear has 5 grams of fiber.
Prunes: 1 cup of prunes has 8 grams of fiber.
Pineapple: 1 cup of diced pineapple has 1 gram of fiber.
There are plenty of high-fiber fruits to choose from. Here are some of the most popular options:
Apples: One medium apple has 4 grams of fiber. They’re also a good source of vitamin C and potassium, which help prevent muscle cramps when you exercise.
Bananas: One medium banana contains 3 grams of fiber and about 100 calories. Bananas also contain resistant starch, which may help reduce symptoms of irritable bowel syndrome (IBS).
Grapefruits: One medium grapefruit contains 5 grams of fiber and about 70 calories. Grapefruits also contain lycopene, an antioxidant that may help lower your risk for certain cancers such as prostate cancer.
Oranges: One medium orange contains 3 grams of fiber and about 60 calories. Oranges are also an excellent source of vitamin C, which helps keep your immune system strong by boosting your production of infection-fighting white blood cells called neutrophils.
Pears: One medium pear contains 4 grams of fiber and about 80 calories. Pears are also packed with several vital nutrients including manganese and vitamin K, which helps regulate blood clotting; pears have been shown to reduce risk factors for heart disease (1).
Fruits are an excellent source of fiber, but they also contain natural sugar. If you’re looking to add fiber to your diet, consider adding these fruits and vegetables with rich fiber content.
Fiber Content of Fruits and Vegetables
The recommended daily intake for fiber is 25 grams per day for women and 38 grams per day for men, according to the National Institutes of Health (NIH). Here’s how much fiber you’ll get from each serving of these fruits and vegetables:
Avocados — 7 grams per cup (about half an avocado)
Nuts — 6 grams per ounce (about 1/4 cup nuts)
Berries — 4 grams per cup (about 1 cup berries)
