10 Fiber Rich Fruits for Digestion and Weight Loss
Fiber can be a lifesaver, especially if you're having constipation from overeating, or just planning to lose weight!
Fiber rich fruits for digestion and weight loss
Fiber is a lifesaver! I remember when I had painful constipation and bloating from eating too much oily foods, it just so happened there were some bananas hanging around, and some apples in the fridge. In just a few hours I was able to flush out all the toxins in my body, giving much needed relief to my stomach.
Among the many benefits of fiber:
It reduces cholesterol
Promotes healthy weight management by increasing feelings of fullness
Prevents constipation by adding bulk to the digestive tract
Helps manage blood sugar levels by slowing digestion
May reduce cancer risk, especially colon cancer
Raspberries
History: Raspberries have been enjoyed since prehistoric times and likely originated in Eastern Asia before spreading worldwide.
Facts: Raspberries are made up of many tiny segments called "drupelets," each with a seed, giving the berry its bumpy texture. They are known as “aggregate fruit” and are berries only in name!
Nutrition: Raspberries have about 8 grams of fiber per cup (6.5 grams per 100 grams), making them great for digestion and blood sugar control. They are rich in antioxidants like vitamin C and quercetin, which help reduce inflammation and fight oxidative stress. With around 65 calories per cup, raspberries are a nutritious and guilt-free snack. Raspberries contain compounds like ketones, which may help with fat metabolism, aiding in weight loss.
Blackberries
History: Blackberries have been around for thousands of years. Ancient Greeks, Romans, and Native Americans used them as medicine for stomach problems and inflammation.
Facts: Like Raspberries, Blackberries are not true berries, but are aggregate fruits. Blackberries change from green to red to black when ripe.
Nutrition: Blackberries are rich in vitamins C, K, and A, as well as fiber and antioxidants. They help boost the immune system, support skin health, and benefit the heart. Darker berries have more antioxidants. With about 43 calories per 100 grams, blackberries are a tasty and healthy snack. These pack alot of fiber, with 2.8 grams of soluble fiber and 33.4 grams of insoluble fiber per 100 grams.
Pears
History: Pears have been grown for over 4,000 years and originated in Europe and Asia. Ancient civilizations like the Greeks and Romans loved them. In Homer’s The Odyssey, pears were called “gifts of the gods,” showing their importance in ancient times.
Facts: There are more than 3,000 types of pears, each with different flavors, colors, and textures, such as the buttery Bartlett and the crisp Asian pear. Pears actually belong to the rose family, like apples and strawberries.
Nutrition: Pears are one of the least allergenic fruits, making them great for babies and those with food sensitivities. Pears are rich in dietary fiber (3.1 grams per 100 grams), especially pectin, which aids digestion and helps lower cholesterol. They are high in antioxidants like vitamin C and copper, which support immunity and protect cells. Pears are about 84% water, containing around 100 calories each, making them hydrating and low in calories.
Apples
History: Apples have been cultivated for over 7,000 years, originating in Central Asia, where wild apple trees still grow.
Facts: There are more than 7,500 types of apples worldwide, including popular ones like Gala, Fuji, Granny Smith, and Honeycrisp. Some apple trees can produce fruit for over 100 years, making them long-lived and worth cultivating. Apples belong to the Rosaceae family, which includes pears, strawberries and raspberries, as well as the rose flower. Apples are 25% air, allowing them to float.
Nutrition: A medium apple has about 4 grams of fiber (2.4 grams of fiber per 100 grams), good for digestion. Apples are rich in vitamin C, potassium, and antioxidants, helping boost immunity and reduce disease risk.
Bananas
History: Bananas have been cultivated since around 5000 B.C., making them one of the oldest crops. Wild bananas have larger, more visible seeds, compared to domesticated ones.
Facts: Bananas are classified as actual berries, while fruits like strawberries and raspberries are only berries in name. Bananas grow on giant herbs, not trees. The "trunk" of a banana tree is made of tightly packed leaves. There are nearly 1,000 types of bananas, but the Cavendish variety is the most common because it travels well. Most commercial bananas are clones of the Cavendish variety, making them vulnerable to diseases due to low genetic variance.
Nutrition: Bananas contain a small amount of potassium-40, a harmless radioactive isotope, which supports heart health and muscle function. They contain tryptophan, which can be converted into serotonin, helping to improve mood and reduce stress.Their mix of natural sugars and fiber provides quick energy, making them a favorite among athletes. Like apples, bananas can float due to their high fiber content (12.23 g per 100 grams), which makes them less dense than water.
Avocados
History: Avocados have been grown for over 5,000 years. They were a key food for the Aztecs and Mayans, who called them "ahuacatl”. They are sometimes called "alligator pears" because of their pear-like shape and rough green skin.
Facts: Avocados are classified as large single-seeded berries, and are often mistaken for vegetables due to their non-sweet flavor. Avocado trees need another tree nearby to pollinate and produce fruit, and they can take years to bear fruit.
Nutrition: Avocados are rich in heart-healthy monounsaturated fats that help lower bad cholesterol. They’re high in fiber (6.7 grams per 100 grams) and packed with vitamins, including more potassium than bananas, plus vitamin E and B vitamins. Each avocado has about 240 calories and is popular for weight management due to its healthy fats. Avocados once depended on large animals to spread their seeds, and after these animals went extinct, humans helped them survive by cultivating them.
Oranges
History: Oranges are a hybrid fruit, created from a pomelo and a mandarin over 4,500 years ago in Southeast Asia.
Facts: Oranges are the most cultivated fruit trees in the world, with Brazil being the largest producer. In tropical regions, oranges can remain green even when ripe, while in cooler climates, they turn orange due to less chlorophyll production. They can be used in natural cleaning due to their pleasant scent and antibacterial properties.
Nutrition: The average orange contains about 62% juice, making it good for hydration. They are well-known for their high vitamin C content, which supports immune health and skin health. Orange peels are rich in fiber (2.8 grams per 100 grams), vitamin C, and essential oils.
Pomegranates
History: Pomegranates have been cultivated since ancient times and have been found in Egyptian tombs, showing their importance. They originated in modern-day Iran and northern India and were spread across the Mediterranean by traders. In ancient medicine, pomegranates were used to treat various ailments, including intestinal parasites and wounds.
Facts: A typical pomegranate contains 600–1,400 seeds (arils), making it one of the most seed-rich fruits. They can last up to two months in the fridge, making them one of the longest-lasting fresh fruits.
Nutrition: Pomegranates are rich in antioxidants, especially polyphenols like punicalagins and anthocyanins, which may reduce inflammation and protect against chronic diseases. Their juice may help support heart health by lowering blood pressure and cholesterol due to its antioxidants. A whole pomegranate has about 100-150 calories and is stacked with vitamin C, potassium, and fiber (4 grams per 100 grams).
Figs
History: Figs have been grown for over thousands of years and were a staple food for ancient Egyptians, Greeks, and Romans. Dried figs are especially sweet and were used as sweeteners in ancient times. They were offered to gods in ancient Egypt and are considered sacred in Hinduism and Buddhism.
Facts: Each fig is a cluster of tiny flowers inside a pod, making them inverted flowers, not true fruits. Figs rely on tiny wasps for pollination. The wasps enter the fig to pollinate it and use it as a habitat for their larvae. There are hundreds of fig varieties, including Black Mission, Brown Turkey, Kadota, and Adriatic.
Nutrition: Figs are rich in dietary fiber, about 3 grams per 100 grams, making them great for digestion and often used as a remedy for constipation. Figs have a high sugar content, making them a healthy way to satisfy sweet cravings. Figs are packed with essential nutrients like potassium, calcium, magnesium, and vitamins A, K, and B6, supporting bone health and immunity. They also contain antioxidants and vitamins that benefit skin health, and they are used in some skincare products for hydration and improving complexion.
Guava
History: Guava, native to Central and South America, has been cultivated for thousands of years and was a staple food for the Aztecs.
Facts: Unlike many fruits, the skin and seeds are edible and add nutrients and fiber. Guavas come in various colors like pink, white, red, and yellow, each with a unique taste from sweet to mildly tart. Guava trees are hardy, growing well in tropical climates, and the leaves and fruit have been used in traditional medicine for digestive issues and infections.
Nutrition: Guava is rich in vitamin C, with over 200% of the daily requirement per serving, boosting immune health. It is high in fiber (7 grams per 100 grams) for digestion, and is low in calories, making it ideal for weight loss. Pink guavas contain lycopene, an antioxidant good for skin, while guava leaves may help control blood sugar and have antibacterial properties, often used in teas for dental health. Its potassium and fiber can also support heart health by lowering blood pressure and cholesterol.