At 3.5 grams per serving, apples are one of the best sources of dietary fiber, or roughage as it’s often called. They’re easy to find and they don’t cost much.
Eating a variety of fruits is one of the best ways to get an adequate amount of fiber: about 35 grams a day based on a 2,000 calorie diet, according to new US Dietary Guidelines.
Because much of the fiber in fruit is in the skin, especially when it comes to apples, pears, peaches, and nectarines, it’s best to wash the fruit well and then eat it whole.
Fruit | Calories | Fiber |
|---|---|---|
Avocado (1 medium) | 273 | 4.3 grams |
Papaya (1 cup cubed) | 55 | 2.5 grams |
Guava (1 cup) | 112 | 8.9 grams |
Apple (1 medium) | 72 | 3.3 grams |
Cantaloupe (1 cup) | 60 | 1.6 grams |
Orange (1 large) | 86 | 4.4 grams |
Mango (1 cup) | 107 | 3 grams |
Grapefruit (1/2 medium) | 41 | 1.4 grams |
Raspberries (1 cup) | 64 | 8 grams |
Blackberries (1 cup) | 62 | 7.6 grams |
Kiwi (1) | 25 | 0.6 grams |
Pear (1 large) | 121 | 6.5 grams |
Apricot (1) | 17 | 0.7 grams |
Banana (1 medium) | 105 | 3 grams |
Strawberries (1 cup) | 46 | 2.9 grams |
Remember, eating the whole fruit is better than drinking the juice, particularly if you are watching your weight. A cup of apple juice contains around 115 calories with minimum nutrition, yet a medium-size apple has less than 80 calories with a lot more nutrition. With the whole fruit you also get the filling effect of that accompanies all fiber-rich foods, so you tend to eat less.
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can additives like “Fiber Sure” be a good way to get more needed fiber? Can you get too much of these kinds of fiber?
I use drink all my “oranges”, I guess I have to change this habit.
High fiber foods is something diabetics also should look to when choosing a diet that is appropriate. Avocado, guavas and berries are good choices for people who have the disease, of course in limited amounts. Thank you for all the useful information.
Great post and information. Thanks. I use to create whole apple shakes with wholegrain oats. Rich in fiber, filling and healthy.
I totally agree that including fiber content in our diet is very essential for the people to maintain healthy lifestyle. I am an IT professional and remain stick to my chair for long time; I really wish to follow diet manual you provide. Thanks for your helpful article.
Great article about healthy dieting and healthy alternatives.