I know I’m not the first to tell you this, but I’m here to make it known: Fiber is important. Dots. It plays an important role in gut health, blood sugarand digestive health. And, eat one high fiber diet can help promote weight loss, feed healthy gut bacteria and — of course — combat constipation. Yay! An easy way to reap all these benefits (and more)? The best fiber-rich fruits, friends.
It is true that most people fall short of the recommended amount of fiber each day. In fact American Journal of Lifestyle Medicine It is estimated that about 95% of Americans do not get enough fiber. So, how can we incorporate more fiber into our diets without making drastic changes? The answer lies in the best fiber-rich fruits of the summer.
Snacking on some of the best fiber-rich fruits or incorporating them into one of the recipes below can get you closer to meeting your daily fiber intake, one slice at a time. sweet. For palatability and health, it pays for seasonal food.
Featured image of Kristen Kilpatrick.
How much fiber do you need each day?
Based on The Nutrition Insider, the recommended daily fiber intake is about 28 grams for adults following a 2,000-calorie-a-day diet. Here’s a startling statistic: Most people don’t meet that recommendation almost half. However, the good news is that there are simple solutions to this fiber deficiency that you can easily incorporate into your diet.
How to eat more fiber
Who doesn’t love a perfectly ripe piece of fruit? Whether you are enjoying it raw, Blend into a smoothieor throw in a saladFruit is truly one of nature’s greatest pleasures. Fruit Essential in our diets and most nutritious when it’s enjoyed at peak harvest, that’s why all the fruits on this list are in season during the summer. These 10 best fiber-rich fruits come in many forms and can be enjoyed in countless ways to help you bridge the fiber-to-taste gap.
The 10 best high-fiber fruits to help you eat more fiber
Strawberry
With 3 grams of fiber per 8-ounce strawberry, strawberries are a high-fiber fruit that’s incredibly easy to enjoy. Slice up some oatmeal in your morning, grab some in the afternoon, or enjoy them in a delicious dessert like these Gluten-Free Strawberry Strawberry Cookies.
Get the recipe for Gluten Free Strawberry Shortcakes.
Raspberries
Believe it or not, raspberries are full of fiber. Just putting these 18 in your mouth will give you 4 grams of fiber, which is even easier. One of my favorite ways to eat raspberries – in addition to eating raspberries – is in a cup of plain Greek yogurt with Rolled oats and a drizzle honey. But these energy balls are a close second. And, they keep 3 pm drop in the bay, so they are always welcome in my home.
Get the recipe for Raspberry cocoa energy ball.
Avocado
Yes, it’s a fruit, and It also contains a lot of fiber. Eating a whole avocado will increase your fiber intake by 10 grams, and it’s one of the easiest foods to add to almost anything. In this tomato-cucumber salad, it’s a creamy addition that pairs perfectly with fresh veggies and savory feta. Yum.
Get the recipe for Tomato, avocado and cucumber salad.
Banana
There are 3 grams of fiber in a banana, which is another fruit you can add to just about anything. They are a must-have for this yogurt toasta caramel center for this toasted oatmeal, and a cream that easily complements this perfect breakfast smoothie. Grab a banana and get your fiber fix in just one go.
Get the recipe for Banana, Coconut & Cocoa Smoothie with Hemp Seeds.
Black berries
If you’ve never picked raspberries, I highly recommend you bring your lover, friends or children for a walk through the bushes and fill a crate. Of course, don’t forget to snap a couple of photos along the way. Just 14 of these juicy summer berries contain 5 grams of fiber and also a ‘lotta’ flavor.
Get the recipe for Market Green Salad with Dill, Herbs and Blackberries.
Apple
Apple is another fiber-filled option that comes with pretty much everything. For me, it’s a staple in a green salad with nuts and cheese. It’s also a year-round fruit that you can enjoy for breakfast, lunch or dinner, or with nut butter on every slice. One apple contains about 5 grams of fiber, so snack on it!
Get the recipe for Apple, Pomegranate & Goat Cheese Salad.
Mango
If tart, tropical fruit is the fruit to get you going quickly, then mango is the fruit for you. I almost always add frozen mango to my smoothie and make sure to buy it fresh when it’s in season. In this sweet and savory salad, it brings all sorts of freshness and citrus flavors perfectly complemented by nutty pistachios. And, one mango has more than 5 grams of fiber, so you’ll get a lot of bang for your buck.
Get the recipe for Mango and Feta Salad.
Figs
The fig season is short, so now is the time to enjoy their sweet, floral flavors and nutritional benefits. About 3-5 figs will give you 5 grams of fiber and lots of delicious flavor. Turn a number up porridgeone Pizzaor Grilled and you are checking all the delicious and nutritious boxes.
Get the recipe for Burrata, Fig, & Arugula Salad.
Pomelo
Grapefruit is a fruit that contains 4 grams of fiber and a lot of zing. In this Kale Citrus SaladIt combines with oranges, jalapeños, and avocado to create a satisfying summer dish for any occasion.
Get the recipe for Kale Citrus Salad.
Oranges
Oranges are bright, citrusy, and pretty summery. Plus, fruit contains 3 grams of fiber per day. If you’re a fan of freshly squeezed orange juice, keep the pulp to retain as much fiber from your juice as possible. In these muffins, orange offers a refreshing aroma and a mild sourness that helps keep things light with the seasons. Squeeze every day, one muffin at a time.
Get the recipe for Olive Oil & Orange Blossom Muffins.
