If you’re having trouble getting enough fiber in your diet, you’re not alone. Most Americans don’t consume enough fiber, a dietary component that studies suggest may lower the risk of heart disease, diabetes, and obesity.
The good news is that adding fiber-rich fruit to your diet is an easy and delicious way to increase your fiber intake. Incorporating fresh fruit instead of snacks or desserts can add beneficial fiber while satisfying your sweet tooth. So which fruits are the best sources of fiber? Here are some of the top high-fiber fruits.
Blackberries and Raspberries
One cup of blackberries contains a whopping 9 grams of fiber to your plate or bowl, making them a great choice for those looking to get their daily dose of the essential nutrient. But the benefits don’t stop there. Blackberries are also packed with free radical-fighting antioxidants, making them a nutritional powerhouse.
Enjoy them alone or toss them into a bowl of yogurt or oatmeal. If you’re looking for another fiber-rich fruit, try raspberries — they offer 8.5 grams of fiber per cup. You can’t go wrong with nutrient-dense berries.
Creative ways to enjoy blackberries and raspberries:
Berries are popular for making pies, jams, and jellies, but you can also enjoy them fresh from the bush. You can use blackberries or raspberries as a garnish on ice cream or yogurt to add color and flavor to your dessert. But don’t forget about savory dishes. They’re delicious in salads and a sweet topping for grilled chicken and fish dishes. Up your smoothie game by adding pureeing blueberries into your next smoothie drink or smoothie bowl.
Figs
Figs are an excellent source of fiber, providing 10.5 grams per serving (3 dried figs). They contain more fiber than most vegetable sources, apart from green peas. While dried figs are high in sugar, fresh figs are a healthier option. Additionally, figs are a rich source of potassium, which helps maintain healthy blood pressure. Potassium helps counter the negative impact that sodium has on blood vessels and restores balance.
Don’t underestimate the antioxidant power of figs either. This humble fruit is a rich source of antioxidants, such as polyphenols and flavonoids, which help protect cells from damage caused by free radicals. They also contain minerals like manganese, copper, and iron.
Overall, figs are a nutrient-dense food that can provide many health benefits when consumed as part of a balanced diet.
Creative ways to eat figs:
- Make a fig jam. Boil down the figs and add sugar or honey to taste. You can add other flavors, like vanilla extract or lemon zest, for extra pizzazz.
- Add them to your yogurt parfait. Top low-fat vanilla yogurt with chopped fresh figs and granola for an added energy boost that won’t weigh you down.
- Turn them into a sweet-and-salty snack by sprinkling them with salt before baking them at 350 degrees F for about 10 minutes on a lightly greased baking sheet until they become soft but not mushy (the skin should start to wrinkle). Then sprinkle them with brown sugar while they’re still warm so that it melts into the flesh of the fruit and makes it extra sweet and sticky (this is especially good with fresh figs).
Pears
Pears are a nutritious choice, containing 5.5 grams of fiber and a good amount of vitamin C. However, they are higher in calories and sugar than many other fruits, so watch your intake if you have diabetes. Eating a pear with its skin is a way to get the most fiber and nutrition but wash the fruit thoroughly and buy organic when possible.
Creative ways to eat pears:
- Add diced pears to sautéed veggies like spinach or kale. Or try adding them to your fruit salad.
- Stir together cooked quinoa, chopped apples, and pears, plus a little cinnamon or nutmeg for a delicious breakfast cereal. You can even add nuts and dried fruit if you’d like!
- Make a parfait by layering yogurt with chopped pears, granola, and honey for a healthy breakfast option when you’re in a rush to get out the door.
- Place slices of pear into sandwiches instead of bread. You’ll get extra fiber from the fruit while cutting down on carbs from bread.
- Slice pears into thick rounds and grill them until they develop grill marks. Arrange the grilled pear slices on a bed of mixed greens or arugula, and top with crumbled goat cheese, toasted nuts, and a drizzle of balsamic glaze for a delightful grilled pear salad.
- Blend ripe pears with frozen banana, spinach, almond milk, and a scoop of almond butter until smooth. Pour the smoothie into a bowl and top with sliced pears, granola, chia seeds, and a drizzle of honey for a nutritious and refreshing pear smoothie bowl.
Apples
Despite the popularity of various “superfruits,” the humble apple remains a top choice for its numerous health benefits. A single medium-sized apple contains 4 grams of heart-healthy fiber, as well as pectin, which helps lower cholesterol and regulate blood sugar levels.
Apples also promote feelings of fullness, helping reduce overall calorie intake. They are also a rich source of vitamin C and antioxidants, making it all the more reason to have an apple a day.
Creative ways to enjoy apples:
- Add sliced apples to salads for added crunch and sweetness.
- Roast whole apples for a healthy side dish or snack (add cinnamon for extra flavor).
- Use grated apple as a natural sweetener for pancakes, muffins, or cookies (just add brown sugar).
- Add shredded apple to granola bars for extra flavor and crunchiness (you can also use banana instead of apple).
- Finely chop apples and combine them with diced red onion, jalapeño, cilantro, lime juice, and a pinch of salt. Serve this refreshing and tangy apple salsa with tortilla chips or as a topping for grilled chicken or fish.
- Add shredded or julienned apples to your favorite coleslaw recipe for a sweet and crisp addition. The natural sweetness of the apples balances the tangy dressing and provides a delightful crunch.
- Mash ripe avocados and mix them with diced apples, chopped red onion, lime juice, cilantro, and a touch of salt. This twist on traditional guacamole adds a hint of sweetness and extra texture to your dip.
- Combine shredded apples with traditional kimchi ingredients like Napa cabbage, garlic, ginger, and chili paste. Ferment this mixture for a few days for a unique and tangy apple-infused kimchi that can be enjoyed on its own or as a condiment.
Conclusion
If you’re looking for a tasty way to up your fiber intake and get your daily dose of vitamins and minerals, nature provides the perfect solution: fiber-rich fruits.
Munching on fruit, rather than processed snacks, is an easy and delicious way to get your daily fill of vitamins, minerals, and antioxidants. So, the next time you’re looking for a healthy snack that’s also delicious, reach for your favorite fiber-rich fruit.
References:
- Soliman GA. Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. Nutrients. 2019 May 23;11(5):1155. doi: 10.3390/nu11051155. PMID: 31126110; PMCID: PMC6566984.
- “The 8 Healthiest Berries You Can Eat.” 19 Aug. 2020, healthline.com/nutrition/8-healthy-berries.
- Delphi L, Sepehri H. Apple pectin: A natural source for cancer suppression in 4T1 breast cancer cells in vitro and express p53 in mouse bearing 4T1 cancer tumors, in vivo. Biomed Pharmacother. 2016 Dec;84:637-644. doi: 10.1016/j.biopha.2016.09.080. Epub 2016 Sep 30. PMID: 27697635.
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