1. Fiber in Fruits is Important for Your Health
As you may know, fruit is a very healthy food choice, but not only for the vitamins and minerals. The fiber in fresh fruits, which typically consists of both soluble and insoluble fiber, has many important benefits. According to the U.S. Food and Drug Administration, diets rich in high-fiber foods like fruit may reduce the risk of coronary heart disease, lower blood cholesterol levels, reduce risk of heart disease and minimize risk of some types of cancer.
2. Some Fruits Have More Fiber Than Others
Although all fruits contain some fiber, some are only adequate sources while others are much more substantial. Here are some of the top fruit choices for the fiber they deliver: 3 dried figs for 10.5 gm of fiber, a cup of raspberries for 11 gm of fiber, a cup of blackberries for 7.6 gm of fiber, 1 medium pear for 5.1 gm fiber, 1 large apple for 4.5 gm fiber, or a cup of strawberries for 3.3 gm fiber. You can see how this can add up in just a few fruit servings per day.
3. Fruits Contain Both Soluble and Insoluble Fiber
Why is this important? Unlike many high fiber foods, which offer mostly either soluble or insoluble fiber, fruits typically contain both. Since both types of fiber have their own set of benefits, fruit fiber rates very high from a health standpoint. For example, insoluble fiber is important for regularity and health bowel function, while soluble fiber can help lower your cholesterol.
4. Fruit Fiber Promotes Healthy Weight Loss
Research from Bastyr University in Seattle, Washington has shown that a high-fiber diet is associated with less weight gain than a low-fat diet. Since fiber contains filling bulk as opposed to calories, you are likely to eat less when you consume high-fiber foods. Fiber also helps you to feel full because it slows the digestive process. In fact, other than water, fiber is the only part of food that makes you feel full without adding calories. Another benefit is that soluble fiber promotes healthy blood sugar levels, which can reduce those junk food cravings.
5. Fiber in Fruit is Easy to get in Your Diet
As important as dietary fiber is, most of us get less than half the amount we need. For example, Americans typically consume around 12 gm of fiber daily, when we should be aiming for 20 to 30 gm per day. The good news is that oat bran is not your only option. Fruit is a delicious way to boost your daily fiber intake, not to mention all the other health benefits you get along the way. Enjoy fresh berries on salads, over cereal or in smoothies, keep apples on hand for afternoon snacks, serve colorful fruit salads when entertaining, and make fresh fruit smoothies a regular part of your daily fare.
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