17 High-Fiber Fruits to increase Your Diet Plan

Although it’s difficult to tease out which health benefits are related to fiber and which to the other healthy components of fruits, vegetables, whole grains, beans, legumes, and nuts, you won’t go wrong adding roughage to your diet.

If you eat the recommended five servings of fruits and vegetables and six servings of whole-grain products every day, you can easily meet those fiber requirements.

Fruits and vegetables (along with legumes and nuts) provided a startling 50-65 percent of daily calories and up to 100 grams of fiber a day— five times today’s level.

If you follow the DASH diet guidelines of 8 to 10 servings of fruits and veggies daily, you’ll easily consume 20 to 30 grams of fiber per day.

Soluble fiber, including oat bran, psyllium, guar gum, and pectin, has been shown to reduce CVD risk through its action on lipids and lipoproteins and glucose metabolism.

Vitamin-packed, fiber-rich fruits are important components of a well-balanced diet: The USDA recommends two to four servings per day.

In 2010, the European Food Safety Authority (EFSA) recommended that adults should consume >25 g fiber per day (from whole-grain cereals, fruit, and vegetables) to improve weight maintenance and sustain weight reduction in overweight and obese individuals [75].

Dietary fiber, which is found in most vegetables, fruits, and whole grains, can help reduce cholesterol levels and therefore decrease the risk for cardiovascular disease.47 Fiber also can reduce constipation.

Regardless of this recent debate, United States Dietary Guidelines recommend 25 to 35g of fiber daily including fruits, vegetables, whole grains, legumes, and nuts.

Although further research is needed to investigate the effects of different types and sources of fiber, it seems to be prudent to encourage an increased consumption of total dietary fiber from different sources: whole grains, fruits, vegetables, and legumes.

Taking a high fibre and roughage diet e.g. whole grain cereals and pulses, leafy vegetables like spinach, raw carrots, radish, cucumber, salad, fruits like prunes, figs, papaya, oranges, watermelon and other fresh fruits.

Taking a high fiber and roughage diet e.g. whole grain cereals and pulses, leafy vegetables like spinach, raw carrots, reddish, cucumber, salad, fruits like prunes, figs, papaya, oranges, water melon and other fresh fruits.

You can easily incorporate the various types of fiber into your daily diet by including servings of whole-grain cereals and flours, brown rice, agar-agar, all kinds of bran, most fresh fruits, prunes, nuts, seeds (especially flaxseeds), beans, lentils, peas, and fresh raw vegetables.

Increase your fiber intake by eating more of a variety of whole grains, whole-grain products, dry beans, fiber-rich vegetables and fruits such as carrots, corn, peas, pears, and berries (Box 9).

Fiber can be increased by adding legumes, fruits (especially dried fruits), vegetables, high-fiber breakfast cereals, bran muffins, or all of these to the diet.

By eliminating all the fiber, juicing speeds up digestion, distributing the nutrients in the fruit and/ or vegetable throughout your body more quickly.

High-fiber foods, such as broccoli, berries, onions, flaxseeds, nuts, green beans, cauliflower, celery, and sweet potatoes (the skin of one sweet potato has more fiber than a bowl of oatmeal!) have the added benefit of making you feel full faster and longer.

When you eat 4 to 5 servings of fruits and 4 to 5 servings of vegetables each day, you automatically add lots of fiber to your diet.

A high-fiber breakfast cereal plus four to five portions of fruits or vegetables can easily reach the 25-g average of daily dietary fiber needed to maintain normal colon function.

High viscous fibers (typically those that also are referred to as soluble fiber) include gums (found in foods like oats, legumes, guar, and barley), pectin (found in foods like apples, citrus fruits, strawberries, and carrots), and psyllium seeds.