The 10 Healthiest High-Fiber Fruits, According to Dietitians

The 10 Healthiest High-Fiber Fruits, According to Dietitians | XpertsReviews.com

What foods come to mind when you hear the word “fiber”? Whole grains? Beans? Bran with raisins? Your grandmother’s Metamucil supplement? Although they are indeed good sources of fiber, fruits are an underappreciated food group that is essential to any high-fiber diet. Unlike processed snacks (which are often low in nutrients), fiber-rich fruits provide essential vitamins, minerals and antioxidants while helping you feel fuller for longer. To help us determine the healthiest high-fiber fruits you can eat, we spoke with Chris Mohr, PhD, RD, registered dietitian and nutrition consultant at BarCurvaturewho shares her top 10 picks, plus expert tips for including more of them in your diet.

According to the Centers for Disease Control and PreventionFiber can help improve digestion, regulate blood sugar, and promote weight loss by keeping you fuller for longer. These fruits are an excellent source of dietary fiber, which research is crucial for heart health by helping to reduce cholesterol levels and inflammation. Additionally, many fiber-rich fruits are rich in antioxidantswhich help fight free radicals in the body and promote a healthy immune system.

Luckily, incorporating these fiber-rich fruits into your daily routine is easier than you think. Read on for our list of the 10 healthiest fiber-rich fruits you can eat. Then, when you’re done, don’t forget to check out these 11 fiber-rich breakfasts that keep you full.

Raspberries

raspberries
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Nutrition [per cup (123 g)]:
Calories:64
Fat: 0.8 g (Saturated fat: 0 g)
Sodium: 1 mg
Crabs: 15 g (Fiber: 8 g, Sugar: 5.5 g)
Protein: 1.5g

These delicious berries contain about 8 grams of fiber per cup. They also contain antioxidants like quercetin, which studies the show may support immune function and help reduce inflammation. Mohr explains, “Raspberries are an excellent source of antioxidants that provide anti-inflammatory benefits while providing a high dose of fiber for digestion. Including them in your diet can help regulate bowel movements and promote gut health.

Apples

Granny Smith ApplesGranny Smith Apples
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Nutrition [per one medium apple (154 g)]:
Calories: 80
Fat: 0 g (Saturated fat: 0 g)
Sodium: 0mg
Crabs: 21 g (Fiber: 4 g, Sugar: 16 g)
Protein: 0g

Thanks to their combination of soluble and insoluble fiber, apples are fantastic for digestion and help you feel fuller for longer. According to a 2015 study published in NutrientsApples are rich in polyphenols, especially in the skin, which promote heart health and may help regulate blood sugar levels.

“Apples are a great choice for their fiber and heart health benefits,” says Mohr. “The fiber in apples also plays a role in managing blood sugar and improving overall digestive health.”

Pears

pearspears
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Nutrition [per one cup (113 g)]:
Calories: 50
Fat: 0 g (Saturated fat: 0 g)
Sodium: 0mg
Crabs: 14 g (Fiber: 1 g, Sugar: 5 g)
Protein: 0g

Pears are particularly rich in pectin, a type of soluble fiber that research says it can support a healthy gut. Mohr notes: “Pears provide both fiber and hydration, which are key elements for managing appetite and supporting digestion. They make a great snack to keep you feeling full. »

Lawyers

lawyerslawyers
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Nutrition [per 1/2 cup cubed (75 g)]:
Calories: 120
Fat: 11 g (Saturated fat: 1.6 g)
Sodium: 5 mg
Crabs: 6 g (Fiber: 5 g, Sugar: <1 g)
Protein: 1.5g

Unlike most fruits, avocados are high in fiber and healthy fats. These essential nutrients help increase satiety and support heart health. A 2022 report found that avocado consumption was associated with up to a 22% reduction in the risk of cardiovascular disease.

“The combination of fiber and healthy fats in avocados is fantastic for satiety and overall heart health,” says Mohr. “These fruits are a nutrient-rich option for increasing fiber intake and promoting healthy fat consumption.”

Oranges

whole orangewhole orange
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Nutrition [per cup (165 g)]:
Calories: 86
Fat: 0 g (Saturated fat: 0 g)
Sodium: 15mg
Crabs: 20 g (Fiber: 3 g, Sugar: 14 g)
Protein: 1.5g

“Oranges are not only great for immune support thanks to vitamin C, but the fiber they contain can help improve digestion and keep your gut healthy,” says Mohr. Besides their high vitamin C and fiber content, oranges also contain flavonoids like hesperidinwhich can help boost circulation and fight inflammation according to research.

Blackberries

blackberries in a white bowlblackberries in a white bowl
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Nutrition [per one cup (144 g)]:
Calories:62
Fat: <1 g (Saturated fat: 0 g)
Sodium: 1 mg
Crabs: 14 g (Fiber: 8 g, Sugar: 7 g)
Protein: 2g

Blackberries are another nutritional powerhouse, offering a generous 8 grams of fiber per cup. Mohr tells us, “The deep color of blackberries comes from anthocyanins, powerful antioxidants that protect cells and support overall health. »

Kiwi

bowl of kiwibowl of kiwi
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Nutrition [per one kiwi (75 g)]:
Calories:44
Fat: <1 g (Saturated fat: 0 g)
Sodium: 4 mg
Crabs: 11 g (Fiber: 2 g, Sugar: 7 g)
Protein: 10g

Kiwi is another fiber-rich fruit that is fantastic for digestive health as it contains both soluble and insoluble fiber. “Not only is kiwi great for digestion, it also offers important immune-boosting properties thanks to its high vitamin C content,” says Mohr.

Figs

bowl of figsbowl of figs
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Nutrition [per one medium fig (50 g)]:
Calories:37
Fat: <1 g (Saturated fat: 0 g)
Sodium: 0.5mg
Crabs: 10 g (Fiber: 1.5 g, Sugar: 8 g)
Protein: 0g

“Figs provide natural sweetness as well as fiber and minerals that support bone health,” says Mohr. “They can be a great option for healthy, fiber-rich desserts.”

Grenade

pomegranatespomegranates
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Nutrition [per 1/2 cup arils (87 g)]:
Calories:72
Fat: 1 g (Saturated fat: 0 g)
Sodium: 3 mg
Crabs: 16 g (Fiber: 3.5 g, Sugar: 12 g)
Protein: 1.5g

Pomegranate arils, the edible seeds of the fruit, are full of fiber and antioxidants, studies to show. Mohr told ETNT: “Pomegranate arils are a fantastic fruit to add to your diet for its fiber and antioxidants. It’s a great seasonal treat that adds flavor and nutrition to any dish. ” Pomegranate arils can be sprinkled on salads, added to smoothies, or eaten on their own.

Papaya

papayapapaya
Shutterstock

Nutrition [per one cup (145 g)]:
Calories:62
Fat: <1 g (Saturated fat: 0 g)
Sodium: 12mg
Crabs: 16 g (Fiber: 3 g, Sugar: 11 g)
Protein: 1g

Papaya is a tropical fruit that contains about 3 grams of fiber per cup. It also contains vitamin C and a digestive enzyme called papain, which research shows can help break down hard-to-digest proteins. “Papaya is a great option for improving digestion, and the fiber it provides supports gut health,” says Mohr. “Plus, its vitamin C content helps strengthen the immune system, making it a great all-round fruit for health.” Papaya’s high water content also helps with hydration and promotes healthy skin .

#Healthiest #HighFiber #Fruits #Dietitians

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