Apple and pear are two popular, easy-to-find fruits that are often present in a healthy diet. But between them, which one is more abundant in fiber and has better health benefits. The answer may surprise you.
According to nutritionist Jamie Johnson, RDN, working at verywell Health: Both apples and pears are great sources of food that help increase daily fiber intake, aid digestion, regulate blood sugar and reduce the risk of cardiovascular disease.
Pears are better in fiber, apples are rich in vitamin C
A small pear (148g) contains about 4.59g of fiber, while a small apple (165g) provides about 3.46g of fiber. Pears also provide more potassium and magnesium than apples, while apples are more abundant with higher levels of vitamin C and antioxidants.
Both fruits have about 70% insoluble fiber and 30% soluble fiber. Soluble fiber helps improve blood cholesterol and nourish the intestinal microbiome, while insoluble fiber supports bowel movements and prevents constipation.
It is important to note that most of the fiber is in the skin, so you should eat both apple and pear skin if you do not have digestive problems.
The importance of fiber
Fiber is an essential component that helps maintain a healthy digestive system, reducing the risk of heart disease, stroke, type 2 diabetes, obesity and some types of cancer. According to the United States Department of Agriculture (USDA), women need about 22 - 28g of fiber per day, men need 28 - 34g, but currently the majority of Americans do not achieve this recommended level.
Just adding one pear or apple a day can make a big difference in improving your fiber intake, says Jamie Johnson.
Comprehensive benefits of apples and pears
A major study shows that people who regularly eat apples and pears tend to have a lower BMI, reducing the risk of cerebrovascular disease, cardiovascular disease and type 2 diabetes. Even regular consumption of these two fruits is associated with a reduced risk of death from all causes.
With apples, you also get a significant amount of antioxidants, helping to neutralize free radicals, harmful molecules related to aging and many chronic diseases. According to Johnson, theres why people say an apple a day helps stay away from doctors.
Although pears have a slight advantage in fiber, both apples and pears deserve to be on your daily menu. Combining both will help you make the most of the benefits of fiber, vitamins, minerals and antioxidants. It is important to eat a variety of foods, prioritize whole fruits and maintain healthy eating habits.
