Dietary fibre is important for your health and should be a part of your daily diet. It’s chiefly known for promoting regular bowel movements and reducing the risk of colorectal cancer, but the benefits of fibre extend well beyond your digestive tract.
According to research, dietary fibre may also help protect against breast, endometrial, ovarian, prostate, and pancreatic cancers.
It’s also been identified as being effective in improving blood pressure control.
And, says Kristin Draayer, RDN, a registered dietitian-nutritionist in Kalamazoo, Michigan, fibre can also improve cholesterol and lower the risk of heart disease and type 2 diabetes.
Despite these considerable health benefits, many people are not eating enough fibre. Women should aim for 25 grams (g) of fibre per day while men should aim for 38 g daily, Draayer says.
Only plant-based foods contain fibre, making fruit, vegetables, whole grains, nuts, seeds, and legumes excellent sources. Fruit in particular provides not only fibre but also hydration, antioxidants, and micronutrients, says Draayer. So the next time you’re at the market, consider adding these delicious high-fibre fruit to your basket to boost your daily fibre intake.
1. Avocado
Whilst often mistaken for a vegetable, avocado is technically a fruit. “Along with healthy fats, an avocado contains [10 g of] fibre, which helps you stay fuller for longer,” says Nate Wood, MD, a board-certified internist and the director of culinary Medicine at the Yale School of Medicine in New Haven, Connecticut. Dr. Wood recommends trying avocado on whole-grain toast or crackers, with a hard-boiled egg, or in guacamole.
2. Mango
With nearly 3 g of fibre per cup, mangoes are a high-fibre fruit to put on your radar, Draayer says. They also provide vitamin C, vitamin A, and folate. You can eat them fresh, frozen, or dried, Draayer adds. Dried mango can be a nutritious choice, but it’s often more concentrated with sugar than fresh mango. Pop frozen mangoes in your morning smoothie or add fresh mango to your oatmeal, smoothie bowls, or fruit salads.
3. Pears
Pears are among the top fruit that contain high fibre and possess other gut-friendly properties such as flavonoids that have anti-inflammatory effects and improve the gut microbiome, according to research. A medium pear provides nearly 6 g of fibre along with vitamin K and potassium, Draayer notes. Its high-fibre and sorbitol content could explain why pears are often touted as a natural remedy for constipation. Some research suggests that pears can have a laxative effect as well as anti-diabetic and cardioprotective properties.
4. Passion Fruit
Passion fruit is a tropical fruit native to South America. The pulp and seeds are the edible, fibre-rich part of the fruit. Each fruit packs about 2g of fibre, which is a lot for such a small fruit. One cup of passion fruit equates to nearly 25 g of fibre, though two to three passion fruit is a more realistic serving, yielding 4 to 6 g of fibre.
You can enjoy passion fruit on its own or in smoothies, desserts, sauces, and jams.
5. Raspberries
Berries in general are rich sources of fibre, Dr. Wood says. He highlights the 8g of fibre in every cup of raspberries. They’re considered one of the highest-fibre fruit. “Raspberries are packed with fibre and antioxidants,” Wood says. “They’re relatively low in sugar, yet they’re still delicious as a snack or yogurt topping.”
6. Pomegranates
Pomegranates are associated with a variety of health benefits, making pomegranate juice a popular supermarket staple. But pomegranate juice doesn’t provide the high amounts of fibre that whole pomegranates do, Wood says. He recommends eating the pomegranate seeds (or arils), which provide about 7 g of fibre per cup.
Pomegranates are known for their high level of antioxidants, which are also pigments that give them their dark purple colour, Wood explains. Its strong antioxidant activity may have promising anti-cancer properties.
7. Oranges
Oranges are famous for their generous vitamin C content, but that’s not all. In addition to a little immune support, your average orange also provides about 3g of fibre. Depending on your fibre needs, a single orange could provide up to 10 percent of your daily value (DV) for fibre. There’s a lot you can do with oranges, including incorporating them in smoothies, jams, sauces, and desserts. But sliced oranges are also juicy, nutritious, and filling on their own or when paired with a protein, such as a handful of nuts or cubes of cheese.
8. Blueberries
Any kind of berry will pack a high-fibre punch, Wood says. But if you can get your hands on ripe blueberries, they’re especially high in antioxidants and fibre. A cup of blueberries contain roughly 4g of fibre per serving as well as vitamins C and K. Fresh blueberries can be pricey, so Wood recommends picking them up when they’re in season. Blueberry picking is a fun family activity. You can also get frozen blueberries year round, which are just as enjoyable and nutritious because they’re picked at peak ripeness.
9. Apples
An apple a day can go a long way toward giving you plenty of fibre. A medium apple alone provides more than 4g of fibre. The key however, is to eat the skin when you have an apple. Many of us are in the habit of peeling our apples, but much of the fibre content is in the skin. Bite into an apple for a convenient and high-fibre snack or slice one up to dip into peanut butter to get some extra protein.
10. Bananas
It’s no secret that bananas are high in potassium, but they also provide some B vitamins and fibre, Draayer says. A medium banana contains 3g of fibre. Snacking on a banana is an easy enough way to get more fibre, Wood says, but he also suggests freezing and pureeing them to make “nice cream.” The banana-based treat is a healthier alternative to ice cream, he says. You can also add bananas to your smoothies, oatmeal, and baked goods and use mashed bananas instead of eggs in some recipes.
11. Blackberries
Like other berries, blackberries are high in fibre. Each cup of blackberries provides nearly 8g of fibre, making them on par with raspberries in terms of their fibre content. They also provide copper, manganese, and vitamins C, E, and K. A handful of berries makes for a great snack, but you can also use them in smoothies, oatmeal, cereal, and desserts. It’s beneficial to get a variety of high-fibre fruit, so look for frozen bags of berry medleys, which often contain a trifecta of blackberries, raspberries, and blueberries.
THE TAKEAWAY
Dietary fibre is an essential nutrient for overall health. It’s commonly associated with healthy digestion since it can relieve constipation, but a high-fibre diet can also promote cardiovascular health and help stave off chronic diseases.
High-fibre fruit in particular are a tasty and nutritious way to get more of this key nutrient. It’s important to get a variety of fibre sources, so in addition to high-fibre fruit, aim to eat plenty of whole grains, legumes, and vegetables, Draayer says.
SOURCE: Everyday Health
