Fiber is a type of carbohydrate that a human body cannot digest. It also cannot be broken down unlike most of the carbohydrates that can be broken down into sugar molecules. Although this type of carbohydrates is undigested, they help to regulate the sugar inside of our bodies and help us keep sugar and hunger in check.
There are two varieties of fiber. One is the soluble fiber and the other is the insoluble fiber. Soluble fiber is the type of carbohydrates that dissolves in water. It can also help to lower the glucose and cholesterol in the body. The second variant of fiber is insoluble fiber. This fiber is the one that does not dissolve in water. Nevertheless, it can help move the foods through the digestive system and promote regularity to help prevent constipation. They are are also great to use in cooking and blending into all kinds of meals.
Every day, children and adults need at least twenty to thirty grams of fiber in order to achieve good health. Grains are a good source of fiber, along with fresh fruits and vegetables. However, although grains are a good source of fiber, the best source of this type of carbohydrates can be found in fruits. With that being said, this article will help you write down your shopping list full of fruits that are high-source of fiber!
Mango
Mango has about 5.4 grams of fiber. This fruit is one of the highest sources of fiber that is native to South Asia and Southeast Asia. Aside from fiber, this fruit also contains a high amount of sugar. Because of their sweet, pulpy, and juicy texture, mangoes are often used in cuisine. Sometimes, unripe mangoes were also used as side dishes or eaten raw with chili or salt. Meanwhile, sweet mango pulps were sometimes made into fruit juices.
Raspberry
Raspberries are the edible fruits of a plant that comes from a species of rose. There are several colors of raspberries like black and purple, but the most common one is the red raspberry. One cup or 123 grams of this fruit is said to contain eight grams of fiber, as well as 1.5 grams of protein, 54% of vitamin C, and 41% of manganese. It also has 4 to 6% of vitamin B, Iron, Magnesium, Phosphorus, Potassium, and Vitamin E.
Orange
Known as a source of Vitamin C, oranges also have about 2.5 grams of fiber per serving. Orange is a citrus fruit that comes from the family Rutaceae. Aside from its name, orange, it is also called ‘sweet orange.’ Interestingly, it is said that the orange is a hybrid of the mandarin and the pomelo. Adding this to your grocery list can spare you an addition to your salad. Also, orange juice can be a great refreshment.
Pears
The pear fruit has 5.5 grams of fiber per fruit. It also has Vitamin C, Vitamin K, Vitamin E, Vitamin B6, Thiamine, and Choline. This fruit has been making a major comeback in various drinks, desserts, and seasonal dishes. They can also be a sweet addition to salads and leafy green salad with blue cheese and figs or can be sliced up quickly with a kitchen knife and served fresh.
Passionfruit
Along with the previously mentioned fruits, the seed-filled passionfruit is also a high source of fiber. It contains about 10 grams of fiber per fruit. This fruit has a variety of uses because of its appealing taste. You can try and blend it with milk to create a fruit juice, or you can combine it with yogurt and freeze it to make a popsicle. There are lots of possibilities to eat this deliciously high-fiber fruit.
Avocado
Avocados have a whopping 7.5 grams of fiber within them. For that reason, if you are looking for a high-source of fiber, you might want to add this fruit to your list. We probably knew that a whole avocado can be a lot for a single serving of toast in the morning. However, even half of it still provides a healthy dose of fiber. Fruit is grown all over the world in places ranging from Bulgaria to Australia and many have high fiber content.