8 Fruits With More Fiber Than An Apple, According To A Dietitian

When it comes to eating healthy, fiber is important for keeping your weight in check, your heart healthy, and your digestive system working well.

While apples are often suggested as a good source of fiber, there are other fruits that are just as good. In fact, some fruits have even more fiber than apples.

You can make sure you get enough fiber each day – around 25 grams for women and 38 grams for men – by eating a variety of these fruits. This information is provided by the American Heart Association. Here are eight fruits that nutritionists recommend because they have more fiber than an apple.

Fruits with High Fiber for Health

1. A cup of raspberries (8 grams)

Raspberries are among the best fruits to include in your diet as they are high in fiber. Eight grams of fiber in one cup of fresh raspberries is almost twice as much as in one apple.

Not only are these little berries high in fiber, but they are also a great source of antioxidants and vitamins, including C and K. Smoothies, yogurt toppings, and simple snacking all make great uses for raspberries.

2. Pears: A medium pear weighs 5.5 grams.

Pears have more fiber than apples. A medium-sized pear has about 5.5 grams of fiber. Pears also have potassium & vitamin C, which are good for your heart and immune system. You can eat pears raw or bake them for a healthy dessert.

3. A cup of blackberries weighs 7.6 grams.

Because of their high fiber content, blackberries are sometimes disregarded, but they should definitely be on your radar. They are far more fiber-rich than apples, at 7.6 grams per cup.

Blackberries are high in antioxidants, just like raspberries, which makes them excellent for lowering inflammation and promoting general health. Taste them raw, in smoothies, or as an oat topping.

4. One cup of avocados (10 grams)

Avocados are a great source of fiber even although they are officially considered a fruit. One cup of avocado has 10 grams of fiber, making it one of the fruits with the highest fiber content. Also, avocados have lots of good fats for your heart. You can make guacamole with fiber or add avocados to spreads and salads.

5. Passion Fruit (24 grams per cup)

Passion fruit has a lot of fiber, with 24 grams in one cup. It also has vitamins A and C, and antioxidants. Eating passion fruit can help with digestion and gut health because of its high fiber. You can add it to smoothies or eat it alone for a tasty and healthy boost.

6. Figs (per cup, 14.6 grams)

Figs are rich in fiber and tasty as well. About 14.6 grams of fiber may be found in just one cup of raw figs, which is significantly more than an apple. Dried figs are a fantastic on-the-go snack and provide even more concentrated fiber. Figs are healthy for your bones because they have a lot of calcium and magnesium. Eat them fresh, dried, or in salads & cereal.

7. Guava (9 grams per cup)

Because of its high fiber content, guavas are a tropical fruit that should be taken seriously. In addition to having around 200% of the daily required amount of vitamin C, a cup of guava also has about 9 grams of fiber. Guava may be made into a delightful juice, consumed raw, or mixed into smoothies.

8. Persimmons (6 grams per fruit)

Although persimmons are sometimes disregarded, each of these vivid orange fruits has around 6 grams of fiber. They are also an excellent source of vitamin A, which is helpful for the health of the eyes, and are loaded with antioxidants. Savor persimmons by themselves or as an eye-catching, high-fiber addition to salads.

The Significance of Fiber

Consuming fruits high in fiber is a major approach to promote general health. One essential function of fiber is:

• Digestive health: It helps you go to the bathroom regularly & prevents constipation.

• Weight control: Eating meals high in fiber might make you feel fuller for longer and consume less calories overall.

• Blood sugar regulation: Fiber helps to reduce blood sugar levels by slowing the absorption of sugar.

• Healthy heart: It lowers the chance of heart issues by helping to lower cholesterol levels.

How to Increase Your Diet’s Fiber Content

Here are some tips to eat more fiber:

• You can add fruits with lots of fiber, like berries, pears & figs, to your oatmeal or yogurt for breakfast.

• Spread avocado over toast or add it to salads.

• Enjoy fresh fruits like guava and persimmons for lunch or supper, or munch on dried fruits like figs.

• Use fruits with lots of fiber, like passion fruit, blackberries & raspberries, to make smoothies.

Adding these healthy fruits to your meals can help you get enough fiber each day. They taste good and give your body the fiber it needs. You can eat them as a snack, put them in smoothies, or use them in recipes.

Conclusion:

Eating fruits with lots of fiber can help you manage your weight, keep your heart healthy, and improve your digestion. Raspberries, avocados, and passion fruit have more fiber than apples. These fruits smell and taste different and have important nutrients. Eating them regularly can help you get enough fiber every day.