Fruits With High Fiber & Low Sugar

High fiber fruits are an important part of a well-rounded diet, giving you a host of vitamins and antioxidants. Fresh fruit has a drawback however, because some fruits are high in natural sugars. Your body does not distinguish between naturally occurring sugars in fruits and other sugars. High-sugar fruits will cause a spike in your blood glucose in the same way as a handful of candies.

Fiber

Fruits, vegetables, legume, whole grains and cereals all contain dietary fiber. Fiber comes from the indigestible portions of the fruit. Commonly referred to as roughage, there are two types of dietary fiber: soluble and insoluble. Soluble fiber turns into a gel after dissolving in water. Insoluble fiber prompts your digestive system to operate properly. Insoluble fiber encourages movement through your digestive system.

Importance of Fiber

Despite the fact that fiber does not dissolve in your body, it has many health benefits. MayoClinic.com reports that fiber promotes bowel health and integrity, normalizes bowel movements, lowers cholesterol and aids in the control of blood sugar. Fiber also assists in weight loss by making you feel fuller longer. The daily-recommended intake of fiber is 25 grams for women and 38 grams for men.

Low-Sugar and High-Fiber

The olive is a low-sugar, high-fiber fruit. Native to the Mediterranean, the olive boasts 4.4 grams of fiber with a modest 3 grams of sugar per 100-gram serving. The cranberry, a rich source of antioxidants and important berry for bladder health, provides 4.2 grams of fiber, with 4.0 grams of sugar per 100-gram serving. Blackberries provide you with a large 8.7-gram serving of fiber, with 8 grams of sugar per 100-gram serving.

Next Best Choice

Strawberries are a source of 2.2 grams of fiber per 100-gram serving, with 5.1 grams of sugar. The tomato, often mistaken for a vegetable, offers 1.4 grams of fiber with only 1.9 grams of sugar. A 100-gram serving of passion fruit provides 3.3 grams of fiber with 5.8 grams of sugar. Lemons provide high amounts of vitamin C, along with 1.8 grams of fiber and 3 grams of sugar.