20 Super fruits and Vegetables High in Fiber
Fiber intake is extremely important for healthy living as fiber with adequate fluid intake helps in moving eaten food quickly and easily though your digestive tract along with helping it functioning properly. There are many health benefits of high fiber intake like it reduce the risk of diabetes, heart diseases, obesity and it help in avoiding constipation.
Fruits are one of the great source of fiber, women should try to have at least 20-30 grams of fiber every day and men should try to have at least 30-40 grams fiber daily. In the article we will be explaining about 20 Super fruits and Vegetables High in Fiber.
Below is the list of fruits who contains most of the fiber, these fruits are extremely nutritious ,tasty and healthy.
Table: Super Fruits High in Fiber
| Fruit Name | Fiber (g) per 100 grams |
|---|---|
| Rosehip | 25 |
| Chokeberry | 22 |
| Prunes | 10 |
| Elderberry | 8 |
| Passion Fruit | 7 |
| Blackberries | 6 |
| Dates | 6 |
| Guava | 5 |
| Gooseberry | 5 |
| Kiwi | 4 |
Vegetables are one of the great source of fiber, women should try to have at least 20-30 grams of fiber every day and men should try to have at least30-40 grams fiber daily.
Table: Super Vegetables High in Fiber
| Vegetable Name | Fiber (g) per 100 grams |
|---|---|
| Lentils | 32 |
| Kidney Beans | 25 |
| Chickpea | 20 |
| Artichoke | 7 |
| Peas | 6 |
| Eggplant | 4 |
| Cabbage | 4 |
How Much Fiber is needed in a day?
As per US datary guidelines ( 2020-2025) 25 gram fiber per day is required for the women’s age from 31-50 years. Men in the same range of age 31-50 years should take 31 grams fiber per day. Now we seriously need to think about our own intake on daily basis, are we getting enough fiber daily, the answer is No .
As per research around 90% people includes both men and women don’t take required amount of fiber through their diet. This is simply because people don’t know about fiber requirements and they think they are getting enough.
How we can meet our daily Fiber requirements?
We all can meet daily required amount of fiber through our diet very easily, for that first of all we should know which foods are higher in fiber and then start taking them. We should eat more fruits, vegetable and whole grains and legumes as they are higher in fiber. We have give the list of fruits in a table above for everyone knowledge and keep them in mind once you visit market to buy fruits.
Health Benefits of High Fiber fruits?
There are many health benefits of consuming high fiber fruits, few of them are mentioned as under:
- Weight Loss: Fiber don’t have any caloric value means they are very essential to regulate body functions but doesn’t contain any energy, all the energy you will get would be from other sources like carbohydrates etc from fruits thus its helpful in weight management.
- Digestive Health: Fiber helps in bulking up the stool and move it quickly and easily through digestive tract which will ultimately help in preventing constipation and also in avoiding other digestive tract related issues.
- Lowering Cholesterol Levels: Some type of fibers like soluble fibers helps to lower the cholesterol levels and also results in reducing risk of heart diseases.
- Balancing Blood Sugar Levels: Fruits with high fiber helps in balancing blood sugar levels and they regulate blood sugar which is very effective for people with diabetes.
- Cancer Preventions: Scientifically studies have proved that high fiber diet may help in reduction and prevention of certain types of cancer such as colon cancer.
List of Vitamin C Rich Vegetables
Fiber is extremely important for healthy livings but unfortunately majority of the people don’t know about daily requirement of fiber intake. Around 90% people don’t meet daily intake requirements of fiber intake.
We have mentioned high fiber fruits in table above and also given g/100 each fruit contains. We all should try to include high fiber fruits in our diet plan to have multiple health benefits which we have described above.
