A balanced diet is characterized by providing us with all the nutrients the body needs to function correctly. There is no doubt that one of the most essential is fiber. This substance present in many foods regulates our intestinal transit and helps to balance cholesterol levels in the blood, among other functions.
The World Health Organization (WHO) determines that we should eat 25 grams of fiber daily. We can resort to many foods to achieve this, but we must not forget the fruit. And it is not only a natural source of fiber but of many other nutrients. In this FastlyHealarticle, you will find the fruits with the most fiber.
Table of Contents
Before starting, it is essential to know all the benefits that this nutrient brings to our body. To do this, we must first differentiate between the insoluble fiber that we can find in whole grains and ripe fruits and the soluble fiber present in foods such as legumes and certain vegetables:
- On the one hand, insoluble fiber is an infallible remedy against constipation. It promotes good intestinal function and has a laxative effect, thanks to the cleansing action it exerts on the intestine walls. This way also reduces the chances of suffering from hemorrhoids or diverticulosis.
- On the other hand, soluble fiber helps to slow down the absorption of fats, helps regulate cholesterol levels, also slows down the assimilation of sugar (something highly recommended in case of diabetes), reduces the risk of colon cancer, and facilitates digestion, promoting satiety.
Raspberries and strawberries
It is estimated that 100g of raspberries provides about 6g of fiber, while for the same portion of strawberries, we obtain 2.5g of fiber. Both fruits also stand out for their antioxidant power, which is very beneficial to preventing premature aging of cells, and for their richness in water, carbohydrates, and vitamin C. In addition, they are two highly diuretic fruits that are recommended for improving heart health.
Plums, raisins, and figs
These fruits, which we can also consume dehydrated, are highly nutritious and especially popular for their properties to combat constipation, which is due to their fiber content and the amount of energy they provide to the body. While 100g of dried plums contain 7.1g of fiber, the same amount of raisins provides 4g of this nutrient, and 100g of fresh figs about 3.3g.
Apples and pears
These two fruits stand out for their high water content, which prevents fluid retention, contributes to weight loss, and is a source of fiber. 100g of either of the two fruits provides approximately 2.5g of fiber. Thanks to this, they are very advisable if we want to regulate our intestinal transit and also reduce blood cholesterol. Apples contain ursolic acid that is beneficial for the muscles and that helps their development, as well as prevents wear and tear. Both are a good ally if you have diabetes since they eliminate substances that cause cell damage and cause high blood sugar levels.
Kiwis, oranges, and lemons
Kiwis are also known to promote digestion, be one of the best natural laxatives, and for helping to eliminate fluids. That’s because 100g of kiwi provides us with 3.4g of fiber. On the other hand, citrus fruits such as oranges and lemons, rich in vitamin C and antioxidants, also have a good amount of yarn: 100g of either fruit contains between 2.5 and 2.8g of this nutrient.
Remember that other foods such as broccoli, carrots, peas, avocados, whole grains, lentils, beans, almonds, walnuts, pistachios, and seeds are also very rich in fiber. Hence, we recommend opting for the variety.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.