Avocado is rich in fiber, good for digestion and intestinal health
With just half an avocado per day, equivalent to about 100 grams, you have consumed nearly 7 grams of fiber, accounting for nearly 25% of the recommended daily fiber intake for adults. According to the recommendation of the Institute of Medicine (IOM), adults should consume about 28g of fiber per day to support bowel movements, prevent constipation and maintain healthy gut microbiota.
Dr. Sohaib Imtiaz, Director of Healthcare Innovation Consortium (UK), said on verywellhealth: The fiber in avocado, both soluble and insoluble, is the foundation for a healthy digestive system. In particular, pectin, a form of prebiotic fiber in avocado, helps nourish beneficial bacteria in the intestines, improving the diversity of the microbiome".
Research published in the Journal of Nutrition also shows that consuming avocado every day helps increase the amount of bacteria that break down fiber in the intestines, while producing many beneficial metabolites, thereby improving digestion and the ability to absorb nutrients.
Prebiotics in avocado, good bacteria feed
In avocados, prebiotic fiber acts as a fuel source for beneficial bacteria in the digestive system. When fully nourished, the gut microbiome will produce short-chain fatty acids that help reduce inflammation, boost immunity and regulate blood sugar.
Not only that, the ratio of 70% of insoluble fiber and 30% of soluble fiber in avocado helps regulate intestinal motility, soften stools and support insulin sensitivity, a key factor in preventing diabetes.
In addition to fiber, avocados also contain nutrients such as folate, potassium, vitamins K, E and C, along with monounsaturated fats, which help reduce inflammation and support the absorption of fat-soluble vitamins.
Rich in antioxidants and anti-inflammatory compounds, avocados are also a powerful aid in reducing visceral fat and improving cardiovascular indicators. Many studies have shown that eating avocado regularly can increase good cholesterol (HDL), reduce bad cholesterol (LDL) and support blood pressure thanks to its high potassium content.
Avocado is a typical example of natural healing foods, from the intestines to the brain. Eating avocado is not only a delicious choice but also an investment in long-term health," Dr. Imtiaz added.
