Foods rich in fiber help improve digestion, maintain a healthy weight and reduce the risk of many diseases…
1. How important is fiber?
According to mayoclinic, fiber is mainly found in plant foods such as fruits, vegetables, whole grains... Fiber is best known for its effect of preventing or reducing constipation. Besides, fiber also helps maintain a healthy weight, reduces the risk of diabetes, heart disease and some types of cancer...
Dietary fiber is a nutrient called carbohydrate, which includes components of plant foods that the body cannot digest or absorb (unlike nutrients such as fats, proteins, and carbohydrates such as starches and sugars, which the body breaks down and absorbs). These fibers pass through the stomach, small intestine, and colon relatively intact and out of the body.
Bananas are a fruit rich in fiber, good for digestion and cardiovascular health…
There are two main types of fiber:
- Soluble fiber: This type of fiber dissolves in water, forming a gel-like substance in the stomach that slows digestion, which can help lower cholesterol and blood sugar levels.
- Insoluble fiber: This type of fiber does not dissolve in water, aids in the movement of materials through the digestive system and increases stool bulk. Therefore, it can be helpful for people who are constipated or do not have regular bowel movements.
Most high-fiber plant foods contain both soluble and insoluble fiber. The amount of each type of fiber varies depending on the type of plant, such as fruits, vegetables, or whole grains, but you can get both types of fiber by eating a variety of high-fiber foods.
2. Some high-fiber fruits to add to your diet
2.1 Guava: According to TOI, guava is one of the fruits with the highest fiber content. Just one medium-sized guava can provide up to 5 grams of fiber. Guava is also rich in vitamin C, which helps boost immunity. Whether you eat it raw or make a smoothie, guava is a great addition to any diet.
2.2 Papaya: Papaya is also a fruit that is high in fiber. One cup of papaya provides about 2.5 grams of fiber. This tropical fruit also contains a digestive enzyme called papain, making it a good choice for gut health.
2.3 Bananas: Bananas are a very popular fruit and are an excellent source of fiber. An average banana contains about 3 grams of fiber. In addition to fiber, bananas are also rich in potassium, which helps maintain heart health. Bananas are the perfect snack and can also be added to cereal or smoothies…
2.4 Apples: Apples are known for their health benefits, and one of those benefits is their high fiber content. A medium-sized apple can provide up to 4 grams of fiber, especially when eaten with the skin. Apples are also rich in antioxidants, which help control blood sugar levels.
Apples are high in fiber, which helps control blood sugar levels.
2.5 Pears: Pears are juicy, sweet, and high in fiber. There are about 5-6 grams of fiber per medium pear, which is great for your digestive system. Pears are low in calories and are a great choice for those trying to maintain a healthy weight. Add pears to salads for extra crunch or eat them as a snack.
2.6 Oranges: Oranges are known for their high vitamin C content, but they also contain a significant amount of fiber. A medium-sized orange can provide about 3 grams of fiber. This citrus fruit is also hydrating and great for immune health. Enjoy oranges fresh, in juice, etc.
2.7 Pineapple: Another tropical fruit that is high in fiber is pineapple, with about 2.3 grams of fiber in one cup of fresh pineapple. Bromelain is an enzyme found in pineapple that aids digestion and reduces inflammation. This is a delicious fruit that can be eaten raw, roasted, mixed into fruit salads, or topped on pizza...
Source: https://giadinh.suckhoedoisong.vn/7-loai-trai-cay-co-ham-luong-chat-xo-tot-nhat-172250206201920207.htm
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