Fiber is an important part of a well-balanced diet. It offers several health benefits, including improved digestion and reduced risk for cancer, stroke, diabetes and heart disease. According to the U.S. Department of Agriculture and the Food and Drug Administration, Americans need at least 25 grams of fiber per day to maintain good health. Fiber is available in supplement form but it is also readily available in certain foods, including fruits and vegetables.
Types
There are two types of fiber that may be present in fruits and vegetables: soluble and insoluble fiber. Soluble fiber combines with water in the digestive tract to form a gel-like substance. Examples of soluble fiber include pectin, gum and mucilage. Insoluble fiber does not react to water. The main types of insoluble fiber include cellulose, hemicellulose and lignin. Fruits and vegetables may contain both soluble and insoluble fiber in varying amounts.
Function
The type of fiber determines its function in the digestive system. According to Harborview Medical Center, soluble fiber acts like a sponge to bind with cholesterol and help remove it from the bloodstream. It also slows the digestive process and helps to lower blood sugar. Insoluble fiber speeds up the digestive process and reduce constipation.
Fruit Fiber Content
The fiber content of fruit varies depending on its type. According to the USDA National Nutrient Database, raspberries are the best fruit source for fiber with 11 g per cup. A medium sized pear offers 9.9 grams of fiber while blackberries offer 7.6 g per cup. Other fiber-rich fruits include blueberries, strawberries, peaches, oranges, apricots, bananas, mangoes, apples and plums. The key to maximizing your fiber intake is to eat fruit with the skin intact whenever possible.
Vegetable Fiber Content
There are a wide range of vegetables that offer high-fiber content, regardless of how they are prepared. According to the USDA National Nutrient Database, 1 cup of frozen mixed vegetables contains 8 g of fiber. Parsnips and turnip greens are also high in fiber, with 5.6 g per cup with broccoli a close second at 5.5 g per cup. Other high-fiber vegetable choices include collard greens, carrots, cauliflower, potatoes, spinach and beets.
Benefits
Eating a diet that is high in fiber offers several health benefits. According to the American Institute for Cancer Research, a diet high in soluble fiber can help to lower your cholesterol, reducing your risk for heart disease and stroke. Insoluble fiber helps to protect the intestinal lining and quickly remove substances from the body that can potentially contribute to colorectal cancer. Eating fiber-rich fruits and vegetables can also help you to stay full longer, reducing your urge to overeat and encouraging weight loss.
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