In this era where people are more concerned about their health, eating foods high in fiber is a good choice, especially for those who have problems with bowel movements, such as constipation. Choosing to regularly consume fruits high in fiber can help balance the digestive system effectively.
Why is dietary fiber important?
Dietary Fiber is a carbohydrate that the body cannot directly digest, but is very useful for the digestive system. Fiber helps increase the bulk in the intestines, stimulates bowel movements, prevents constipation, lowers cholesterol levels, สนใจสมัคร? คลิกที่นี่เพื่อเริ่มต้น and helps control blood sugar levels.
Divided into 2 types
- Soluble fiber helps lower cholesterol and control blood sugar levels. Found in apples and oats.
- Insoluble fiber helps increase bulk and stimulates bowel movements. Found in hard-shelled or thick-skinned fruits such as guava and grains.
12 High-Fiber Fruits (per 100g)
1. Passion fruit – 10 grams of fiber
- Rich in the highest amount of fiber in the group, it helps with good bowel movements.
- High in antioxidants, it boosts immunity.
2. Avocado – 7 grams of fiber
- Contains good fat (Omega-9), vitamin E and potassium.
- Lowers cholesterol and controls blood pressure
3. Tamarind – 5 grams of fiber
- Stimulates the digestive system and provides a gentle laxative.
- Contains organic acids that help reduce appetite.
4. Guava – 5 grams of fiber
- Helps control blood sugar
- Guava peel contains tannins that help inhibit bacteria.
5. Pomegranate – 4 grams of fiber
- Contains anthocyanin, an antioxidant.
- Helps nourish the heart and circulatory system.
6. Bananas – 3 grams of fiber
- High energy, easy to digest
- Suitable for people with intestinal problems.
7. Kiwi – 3 grams of fiber
- Helps stimulate bowel movements, reducing the risk of constipation.
- Rich in vitamin C, higher than oranges
8. Apple – Fiber 2.4 g.
- Contains pectin, which is a soluble fiber.
- Helps reduce bad cholesterol (LDL) and detoxifies the intestines.
9. Orange – Fiber 2.4 g.
- It is high in vitamin C and helps boost immunity.
- It has a lot of water content, which helps you feel full quickly, making it suitable for those who are losing weight.
10. Strawberries – 2 grams of fiber
- Provides high antioxidants
- Good for your heart and skin
11. Papaya – 2 grams of fiber
- Contains papain enzyme, which helps break down proteins.
- Helps with smooth bowel movements, suitable for pregnant women with chronic conditions.
12. Pineapple – Fiber 1.4 g.
- Contains bromelain enzyme, which helps with digestion.
- Reduces stomach bloating and inflammation in the digestive tract.
Things to know about consuming fruits for fiber
- You should eat the whole fruit and not juice it, as this reduces the fiber content.
- Thin-skinned fruits such as apples and guavas should be washed thoroughly and eaten with the skin.
- Fruits should be eaten along with drinking enough water to allow the fiber to work effectively.
- For beginners, it is best to increase your fiber intake gradually to prevent bloating.
Consuming high-fiber fruits regularly can help balance your digestive system, prevent constipation, reduce your risk of chronic diseases, and promote overall health. Mix and match a variety of fruits each day to get a variety of nutrients.