Fiber what you need to know

Fiber is a complex carbohydrate that comes from plant-based sources. It has two types soluble and insoluble.

We found soluble in nuts, legumes, beans, oats and barley. It pulls water into your gut and turn into gel which make food stay longer in your tummy and then you will feel satisfied for longer period.

While insoluble fiber is found in whole grains, wheat bran, and vegetables. Insoluble fiber is important to ease digestion process in another word constipation as it support the gut function.

Dietary guidelines for Americans recommends an intake of 28 grams of fiber for women daily while 34 grams for men.

Fiber is really important for weight loss strategies as it keeps you satisfied for longer period. In addition it lowers blood pressure and cholesterol. Moreover it has low glycaemic index so it is good for diabetic patients who suffered from altered blood pressure.

Fruits are considered among the most important source of fiber so eat them whole is really important as juicing removes all fiber content.

So what fruits are the richest source of fiber?

Well we will start with passion fruit that provides 24 grams of fiber in one cup in addition it is good source of vitamin C, low in calories and fat.

Next Guava is rich in fiber, folate, vitamin A and vitamin C. When it comes to raspberries are rich in anthocyanins and fiber when one cup provides 8 grams.

Blackberries like raspberries provide 8 grams per one cup and rich in vitamin C.

Pear provides six grams per one piece, avocado is rich in healthy fat and fiber too when half piece provides 5 grams of fiber.

Kiwi is a citrus fruit, rich in vitamin C, K, E and fiber. They provide 5 grams of fiber per one sliced cup. Oranges from citrus family too are rich in vitamin C and provides 4 grams of fiber per 1 medium piece.

Blueberries from the berries family provide 4 grams of fiber per one cup. Strawberries like berries family are rich in vitamin C and provide 3 grams of fiber per one cup.

Grapefruit and pomegranate are rich in vitamin C and provide 4 grams of fiber per one cup.

Mandarin are among the oranges family provide vitamin C and 3 grams of fiber per one cup. Apricots provide 3 grams of fiber per one cup in addition they are rich in vitamin A, C and potassium.

Finally banana is good for digestion and is considered as healthy snack in weight loss plans in addition it provides 3 grams of fiber per medium piece.

Sources:

https://www.verywellfit.com/high-fiber-fruits-4178482?utm_campaign=livinghealthy&utm_medium=email&utm_source=cn_nl&utm_content=15799249&utm_term=list_gl_ot_vft-default

https://universityhealthnews.com/daily/nutrition/high-fiber-diet/