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In the world, where processed food dominates our plates, dietary fibre easily plays second fiddle. However, fibre contributes to a healthy digestive system, weight control, maintains cholesterol and regulates blood sugar. And an easy way to include fibre in your diet is by adding fruits to your late for a flavourful addition. Moreover, fruits are nature’s supplements since they contain natural fibre, vitamins, antioxidants and are a great source of hydration.
To know more about the commonly found fruits that can help you increase your fibre intake without burning a hole in your pocket, here are six fruits you can have daily.
6 Common Fruits Include:
1. Apples
Fibre Content: Approximately 04 grams in a medium-sized apple (with skin).
The age-old saying, ‘An apple a day keeps the doctor away!’, particularly fits in terms of fibre. Apples are not only a good source of soluble fibre (especially pectin), but also have insoluble fibre (in the skin). Soluble fibre allows the management of blood sugar and the reduction of cholesterol, whereas insoluble fibre contributes to normal digestion.
How to Eat Them: Consume them raw with skin in between snacks, or slice them into salads, or eat them with nut butter as a nutritious snack.
2. Bananas
Fibre Content: Roughly 3 grams in a medium banana.
Bananas are convenient, cheap and also contain lots of soluble and insoluble fibre. The soluble fibre assists in delaying the digestion so that you feel full. Also, green bananas contain plenty of resistant starch, which acts as fibre and nourishes the good bacteria in the intestine.
How to Eat: Just add to your breakfast cereal, smoothies or good to eat after a workout.
Pro Tip: Faintly underripe bananas contain more resistant starch, which is beneficial to individuals with gut issues, and ripe bananas will contain more immediate energy.
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3. Pears![1 (53)]()
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Fibre content: 5.5 grams of a medium-sized pear (including skin)
Fruits such as pears are some of the most fibre-rich fruits. They also include a mixture of soluble and insoluble fibre. These are hydrating owing to their high water content.
How to Eat: Eat them raw, poach them as dessert or cut them in a fruit salad.
Pro Tip: Pears can also be efficient in constipation improvement, which is why they are an excellent choice regarding digestive system problems.
4. Guava
Fibre(g/100g): Approximately 5.4 grams of fibre.
Guava is a dietary poster child and a favourite in the Indian home because it is full of fibre. It contains extraordinarily fibrous skin and seeds, and when eaten whole, the greatest benefit is obtained. Vitamin C is also very high in guava, thus making it a dual pack fruit for immunity and digestion.
How to Eat: Slice and sprinkle a pinch of salt and chilli powder, and eat them raw or add to a fruit salad.
Pro Tip: The red-fleshed guavas are more nutritious as they contain more antioxidants.
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5. Oranges
Fibre content: 3 grams in 1 medium orange
Oranges are not great sources of fibre when juiced, but when taken whole with pulp, the vitamin C provides a good source of fibre. The pith (that between the peel and the fruit) is especially full of fibre and therefore do not scrape off all the pith.
How to Eat: Peel and eat (as is), cut into pieces to add to salads or blend into smoothies (with pulp).
6. Strawberries, Raspberries and Blueberries (Berries)
Fibre content:
- Raspberries: Approximately 08 grams per cup
- Strawberries: Approximately 03 grams per cup
- Blueberries: Approximately 04 grams per cup
Berries are rich sources of antioxidants besides being unexpectedly fibre rich. Raspberries are top of the list because of its small seeds that contribute highly to the quantity of fibre. They also contain few sugar and calories thus they are ideal in weight loss and gut health.
How to Eat: Top your oats, yoghurt or put in smoothies or as a healthy dessert.
Pro Tip: Frozen berries do not lose as much fibre and nutrients as fresh ones, which means you can eat them when you can no longer buy them
How Fibre Helps Your Overall Health?![2 (46)]()
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Eating more fibre can assist with:
- Improves the digestive system and avoids constipation.
- Decreases the chance of getting heart disease and type 2 diabetes.
- Reduces low-density LDL (bad) cholesterol
- Improves the microbiome of the gut.
- Curbs hunger and supports weight management.
Final Thoughts
The most important thing is? You do not have to use exotic fruits or costly fruits to satisfy your daily fibre intake. The above-mentioned fruits are readily accessible, inexpensive, and can be consumed in various forms. Try to consume 25-30 grams of fibre daily, and a combination of just 3-4 of these fruits can fulfil almost half of what you need.