Are you struggling to get more fiber in your diet? The diet of most Americans is woefully lacking in this important component that helps to lower the risk of heart disease and diabetes – and even helps to keep weight under control. One of the tastiest and most convenient ways to get heart-healthy fiber is by eating more fruit. Substituting a piece of fresh fruit rich fruit for dessert or a snack helps to boost fiber intake and most people can appreciate the sweet taste that a crisp piece of fruit has to offer. But which fruits are best? Here are some of the fruits that are highest in fiber.
Fruits High in Fiber: Figs
Figs are one of the best fiber rich fruits around. With 10.5 grams of fiber per serving (equivalent to three dried figs), it even puts vegetable sources of fiber to shame – only green peas comes close. Unfortunately, dried figs are a concentrated source of sugar, so eat fresh figs when you can get them. They’re also an excellent source of potassium for lowering blood pressure.
Fruits High in Fiber: Blackberries
Just one cup of blackberries has almost nine grams of fiber. Blackberries are also great free radical fighters – thanks to their anti-oxidant power. Add them to yogurt and oatmeal or just enjoy them by the handful. When you tire of them, try another fiber rich fruit – raspberries. With 8.5 grams of fiber per cup, they’re fiberlicious!
Fruits High in Fiber: Pears
Eating a pear with its skin on adds 5.5 grams of fiber and a goodly amount of vitamin C. On the other hand, pears are higher in calories and sugar than many other fruits, so they may not be the best choice for diabetics – although their high fiber content blunts some of the negative blood sugar effects. Eat them, but don’t overdo it if you’re watching your carbs.
Fruits High in Fiber: Apple
In a world of superfruits, the modest apple continues to steal the prize when it comes to health benefits. One medium apple has four grams of heart-healthy fiber; but, just as importantly it has pectin – a compound which helps to lower cholesterol levels and moderate blood sugars. It also helps to fill you up so you eat fewer calories. Apples are also a good source of vitamin C and anti-oxidants – one more reason to eat an apple a day.
Fruits High in Fiber: The Bottom Line
Enjoy these fiber rich fruits! You’ll be helping yourself not only to fiber, but lots of vitamins, minerals, and anti-oxidants too.