Do you have frequent episodes of constipation and flatulence? Apart from prescribing medications, your doctor is likely to suggest a high-fiber diet? Dietary fiber, also called roughage, is present in plant-based foods like fruits and vegetables. Instead of getting digested by the body, fiber adds bulk to your stools and regulates your bowel movements. The result? Wastes get flushed out of the body and your stomach is back on track again! This article introduces you to the top fiber-rich fruits available in India, which can help you shed the excess ‘bulk’!
Top Fiber-Rich Fruits Available in India:
Here are some of the best fruits with high fiber available in India:
Strawberries are one of the most delicious fruits which are loaded with dietary fiber. A 100gms serving of these fruits offers around 2gms of fiber which is 8% of DV. The value includes both soluble and insoluble fiber. Apart from helping you deal with digestive problems, strawberries also offer a wide range of nutrients like Vitamin C, Potassium, Magnesium etc.
Pineapples are one of the best tropical fruits with high dietary fiber. A 100gms serving of Pineapple offers about 1.4gms of dietary fiber which is about 5% of DV. Regular consumption of pineapples can clear your intestines of the waste material and reduce digestive problems like constipation. Also, pineapples contain many enzymes which support good digestion.
Grapefruit is another fruit which packs quite a punch when its comes to dietary fiber. A 100gms serving of this pink and red grapefruit variety offers 1.6 gms of dietary fiber which is about 6% of DV. Along with fiber, the fruit also offers high amounts of Vitamin C, anti-oxidants, Vitamin A, Potassium etc. which contribute to good health.
With about 4gms of dietary fiber per 100gms serving, Pomegranates are among the best foods in the high-fiber foods list. One whole pomegranate offers 45% DV of dietary fiber. Additionally, pomegranates also offer a wide range of nutrients like iron, folate, Vitamin C etc.
Blueberries are one of the many fruits which contain high amounts of dietary fiber. A 100gms serving of blueberries offers 2.4gms of dietary fiber, which is 9% of DV. Along with reducing digestive disorders, these fruits also support weight loss goals due to their water-rich, nutrient-rich profile.
Cherries are high-fiber fruits which can help you fight bowel problems. These fruits offer about 1.6gms of fiber for 100gms serving, which is about 6% DV. The low-calorie profile cherries make them ideal snacks for weight management as well. Additionally, cherries also offer a host of nutrients like Vitamin A, Vitamin C, Potassium etc.
Fibers are one of the many fruits which contain a lot of dietary fiber. While raw figs offer 2.9gms per 100gms serving size, dried figs offer about 9.8gms for the same quantity. Due to their fiber-rich profile, figs are ideal for fruits for treating constipation, bowel problems and even overweight issues.
Guavas are one of the best fruits with high fiber content available in India. These tropical delicacies offer about 5gms of dietary fiber per 100gms serving size, which is about 20% DV. The combination of soluble and insoluble fiber can help in treating many digestive problems like irritable bowel syndrome, irregular bowel movements, constipation etc.
Kiwi is a good fiber-enriched fruit that offers 3gms of dietary fiber per 100gms serving. The value fulfills about 12% Recommended daily value. The fruit also contains many enzymes which have mild laxative effects for easy bowel movement. Additionally, kiwis are quite rich in Vitamin C, Calcium, Potassium and other minerals essential for a healthy body.
Papaya is one of the best fiber-rich fruits which offers about 1.8gms of dietary fiber (7% DV) per 100gms of serving. Additionally, it contains an enzyme called Papain which can stimulate better digestion and alleviate problems like Irritable Bowel Syndrome, constipation etc.
11. Passion Fruit:
Passion fruit contains high amounts of dietary fiber both in its pulp and the seeds. A 100gms serving of passion fruit offers 10gms of dietary fiber, which is 40% of DV. Additionally, this fruit contains a type of soluble fiber called Pectin which can regulate your bowel movements and improve your gut health.
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Raspberry is one of the best high fiber fruits, which is healthy and tasty at the same time. 100gms serving of Raspberry offers 7gms of dietary fiber, which is about 28% of DV. These fruits are also quite rich in vitamins, minerals and antioxidants that improve the overall health of the body.
Blackberries taste great and are considered one of the best fiber-rich fruits. 100gms serving of blackberries offer 5gms of dietary fiber which is about 20% of DV. They are also known for their nutrient-rich profile comprising of many essential vitamins and minerals like C, K, A, Potassium, iron etc.
Avocado are considered as superfruits which have high amounts of dietary fiber. 100gms serving of Avocado offers about 7gms of dietary fiber which is 28% of DV. Avocados are also good sources of healthy fats, Vitamins E, K, C etc. which are essential for good health.
Pears are loaded with dietary fibers, which can keep constipation and digestive problems at bay! 100gms serving of pear offers about 3.1gms of fiber which is 12% of DV. This value combines both soluble and insoluble fibers, which can improve your gut health.
Mango is a much-awaited summer fruit which combines good taste with nutrition. 100gms serving of mango offers 1.5gms of dietary fiber which is 6% of DV. Mangoes are also rich in many vitamins and minerals like C, A, Beta-carotene, Potassium, iron etc.
Banana is one of the most nutritious fruits in the world which boasts of a high-fiber profile. 100gms serving of banana offers about 2.6gms of dietary fiber which is 10% of DV. Additionally, bananas offer many nutrients like potassium, folate, Vitamin C etc.
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A 100gms serving of apple offers about 2.4gms of dietary fiber which is 9% DV. The value includes both the pulp and the peel. Experts recommend eating the fruit with the peel on to deal with digestive problems like constipation and poor bowel movements.
Oranges are one of the best citrus fruits with high amounts of dietary fiber. When consumed along with the pith Oranges offer about 2.4 gms of dietary fiber, which is 9% of DV. The values get reduced when the fruit is consumed as juice, both strained and unstrained.
With 6.7gms dietary fiber per 100gms serving, Dates (Medjool) are among the best fiber-rich fruits list. Dates prevent digestive problems and speed up the bowel emptying process. Additionally, they also offer many key minerals like calcium, iron, and vitamins like B6, folate etc.
Those are some of the fruits which contain high amounts of dietary fiber. One visit to a superstore or even your local market can get your hands on these delicious natural treats. Along with fiber, these fruits are abundant in essential nutrition to improve your overall health and well-being! Before you pop in those laxatives, we urge you to try these fruits and see the difference in a few weeks.
DISCLAIMER: The information provided in the article is purely for informational purposes only. The article is not suitable to replace professional advice or opinion by a qualified medical practitioner, nutritionist or doctor. The nutritional information and values mentioned in the article may not be accurate and the user is completely responsible for ensuring their correctness.
1. What are two types of dietary fiber in fruits?
Ans: There are two major types of fiber called Soluble and insoluble fiber. Soluble fiber can speed up the digestion process and activate your system. Insoluble fiber add roughage to your bowels, soften the stools and make the excretion process much easier.
2. How much dietary fiber do I need per day?
Ans: According to nutritionists, women must consume about 21-25 gms of dietary fiber per day. The value range of men is about 30-38 gms per day. You can meet this value from a wide range of foods like fruits, vegetables, whole grains, seeds, nuts etc.
3. Can too much fiber give me side effects?
Ans: Yes! Overdose of dietary fiber can lead to stomach problems like constipation. You may also experience abdominal pain and discomfort in your digestive tract. Also, you must consume high amounts of water to neutralize the side effects of fiber. Drink atleast 2-3 liters of water per day to increase the efficiency of fiber.