Apple has long been considered a symbol of a healthy diet. An average apple provides about 4.8g of fiber, a significant amount for the digestive system. However, according to nutritionists, if you want to increase your daily fiber intake, you should not just "grow" apples. Many other familiar fruits are even richer in fiber, bringing comprehensive health benefits.
According to Suzanne Fisher, a nutritionist and member of the US Board of Health Experts, diversifying fruit in your diet is a simple yet effective way to meet your recommended fiber needs while also adding vitamins, minerals and antioxidants.
Fruits that are superior in fiber content
Topping the list is passion fruit with about 24.5g of fiber per cup, nearly the entire recommended daily fiber requirement of adults. This tropical fruit is also rich in vitamins A and C, which are good for immunity and skin.
Guava is ranked right behind with 8.9g of fiber per cup, nearly double the apple and contains more vitamin C than oranges. Guava can be eaten with the skin, helping to maximize natural fiber.
The berry group is also very noteworthy. Red raspberries provide about 8g of fiber per cup, while black raspberries reach 7.6g. These are all superfoods rich in antioxidants, supports the heart and fight inflammation.
Wild kumquat contains 6.2g of fiber per cup, higher than popular kumquat varieties, and is rich in flavonoids that are good for the brain. Pears also exceed apples with 5.5g of fiber per medium-sized fruit, especially when eaten with the skin.
Kiwi provides about 5.4g of fiber per cup. Experts note that eating kiwi peels can help increase fiber intake by up to 50%. Grapefruit with 5g of fiber per fruit is not only good for digestion but also rich in water, helping the body to be hydrated enough. However, grapefruit can interact with some medications, so be careful when using it.
Finally, avocado, a fruit that is often " misunderstood" for being rich in fat. In fact, half a cup of avocado provides about 5g of heart-healthy fiber and unsaturated fats.
Why should you increase fiber and how to supplement it safely
Fiber plays an important role in supporting digestion, controlling blood sugar, reducing cholesterol and helping you feel full longer, a key factor in weight control. Suzanne investor emphasizes: Increasing fiber from natural foods, especially fruits, is always better than overusing supplements.
Experts recommend increasing fiber slowly, drinking enough water to avoid bloating and flatulence. Fresh or frozen fruits are all reasonable choices, easy to combine in smoothies, yogurt or daily side dishes.
Replacing apples with many different fruits not only helps reduce boredom in meals, but is also a smart way to nourish the digestive system and long-term health.
