Another 10 Fiber Rich Fruits

Here are 10 more fiber rich fruits to jumpstart your weight-loss journey! Check out our previous post here.

Persimmons

History: Persimmons have been grown for over 2,000 years, originating in China and spreading across Asia. They are known by ancient cultures for their sweet, honey-like flavor. 

Facts: The two most common types are Hachiya and Fuyu. Hachiya persimmons are astringent and need to ripen fully to be sweet, while Fuyu persimmons can be eaten when still firm. Persimmons can be yellow, deep orange, or reddish, with color indicating their ripeness and variety. In many Asian countries, persimmons are dried and enjoyed as a chewy snack or dessert

Nutrition: Persimmons are rich in fiber (3.6 grams per 100 grams) and packed with antioxidants like vitamins A, C, and E, which support immune and skin health. The skin of a persimmon is edible, though some prefer to peel it for a softer texture.  High in potassium, persimmons help lower blood pressure, and their fiber can support heart health by reducing cholesterol. Persimmons have about 118 calories per fruit, making them a low calorie snack option.

Prunes

History: Plums, first grown near the Caspian Sea, were dried by early civilizations like the Egyptians and Romans to make prunes, a nutritious food that lasted well on long journeys. Prunes became popular across Europe, especially in France, where 12th-century monks in Agen refined the drying process.

Facts: Prunes last longer than fresh plums, making them a convenient and nutritious snack that can be stored for months.

Nutrition: Prunes are well-known for helping with digestion, especially in relieving constipation. This is due to their high fiber (6.1 grams per 100 grams) and natural sorbitol content. Prunes are packed with vitamins and minerals like potassium, vitamin K, and iron, along with antioxidants that protect cells from damage. Some studies suggest that prunes may help maintain bone density and prevent osteoporosis because of their high vitamin K and potassium content. 

Kiwi

History: Kiwis, first called the Chinese gooseberry, came from China, where it was valued for health benefits. In the early 1900s, missionaries brought it to New Zealand, where it was grown and renamed after the kiwi bird because of its brown, fuzzy skin.

Facts: While green kiwis are the most common, there are also gold kiwis (with yellow flesh) and even red kiwis, which are usually sweeter.

Nutrition: One medium kiwi has more vitamin C than an orange. Their high vitamin C content supports collagen production, which is important for healthy skin and immunity.  Kiwi contains an enzyme called actinidin, which helps break down proteins and aids digestion. This, combined with its fiber content (3 grams per 100 grams), makes it ideal for weight loss. Studies suggest that kiwi may improve heart health by lowering blood pressure, cholesterol, and preventing blood clots, thanks to its antioxidants and potassium. 

Dates

History: Dates have been grown for over 6,000 years, making them one of the oldest cultivated fruits. They originated in the Middle East and remain a staple in many cultures. 

Facts: Dates are very sweet due to their high natural sugar content and are often used as a healthier alternative to refined sugar in baking and snacks. 

Nutrition: Dates are rich in vitamins and minerals like potassium, magnesium, vitamin B6, and copper. They offer a quick energy boost due to their high carbohydrate content, making them a great snack for athletes. With 8 grams of soluble fiber per 100 grams, dates help with digestion and prevent constipation. They also provide important minerals for healthy bones. The potassium and magnesium in dates can help control blood pressure, and their antioxidants may lower heart disease risk. Some studies suggest that eating dates in late pregnancy might help start labor and reduce the need for induction.

Blueberries

History: Blueberries are native to North America and have been part of indigenous diets for centuries, used for both food and medicine.

Facts: Blueberries are often called a "superfood" because they are high in antioxidants, especially anthocyanins, which give them their blue color and help protect against oxidative stress.

Nutrition: Research suggests that blueberries may improve brain function and memory, especially in older adults, due to their high antioxidant content. Blueberries are low in calories but packed with nutrients, making them an essential for weight management. They are a great source of vitamin C, which supports the immune system, skin health, and cell repair. Blueberries contain 2.4 grams per 100 grams of dietary fiber, which aids digestion, helps regulate blood sugar, and promotes a feeling of fullness.

Strawberries

History: Strawberries have been enjoyed for thousands of years. Ancient Romans used them for medicinal purposes, like treating digestive issues and inflammation.

Facts: Despite their name, strawberries are not technically berries. They are classified as "aggregate fruits" like raspberries and blackberries, because they come from a flower with multiple ovaries.

Nutrition: Strawberries are an excellent source of vitamin C. Just one serving (about eight strawberries) provides more than 100% of the daily recommended intake, which is important for immune function and skin health. They aren’t slacking in the fiber department either, providing about 2 grams per 100 grams. Strawberries are low in calories, making them a great snack for those watching their intake. A cup of sliced strawberries has only about 50 calories.They are packed with antioxidants like anthocyanins and quercetin, which help reduce inflammation and protect against cellular oxidative stress. 

Passionfruit

History: Passion fruit originates from South America, especially the Amazon rainforest, and is now grown in many tropical and subtropical areas worldwide. Indigenous people in South America have used passion fruit for centuries to treat health issues like asthma, insomnia, and digestive problems.

Facts: The black seeds inside passion fruit are edible and provide extra fiber, adding to the fruit's nutritional value.

Nutrition: Passionfruit is high in vitamin C, fiber, antioxidants, and beneficial plant compounds like carotenoids and polyphenols, which support immune health and reduce inflammation. Its high fiber (6.8 grams per 100 grams) content promotes healthy digestion by encouraging regular bowel movements and supporting good gut bacteria. Passion fruit contains harman, a compound with mild sedative properties that may help with sleep, anxiety, and stress relief. Passion fruit is rich in antioxidants like beta-carotene and vitamin C, which help protect cells from damage and prevents chronic diseases.

Mango

History: Mangoes are native to South Asia and have been grown for over 4,000 years. They spread worldwide through trade and exploration, becoming staples in many tropical and subtropical regions.

Facts: There are over 1,000 varieties of mangoes. Popular varieties include Ataulfo, Haden, and Kent. Mango trees can live for decades and may bear fruit for more than 100 years, although they usually produce fruit for about 40 years. Mangoes are classified as drupe fruits, not true berries, as they have a large central seed surrounded by fleshy fruit.

Nutrition: Mangoes are a great source of vitamin C, vitamin A, fiber, potassium, and antioxidants, supporting immune health, skin health, and digestion. Mangoes contain 1.6 grams of fiber per 100 grams, and are rich in potassium, which can help lower blood pressure and promote healthy cholesterol levels. The high vitamin A content in mangoes supports skin health by boosting collagen production and protecting against sun damage. One cup (165 grams) of mango provides 10% of your daily vitamin A needs. They are often used in skincare products for hydration and anti-aging. Botanically, 

Grapefruits

History: Grapefruits, like oranges, are a hybrid, believed to be a cross between the pomelo and the sweet orange. They were first discovered in the 18th century in the Caribbean. 

Facts: Grapefruits have a unique bitter-sweet taste from flavonoids, particularly naringin. They belong in the citrus family, like pomelos, lemons and oranges.

Nutrition: Grapefruits are a great source of vitamin C, which helps the immune system, improves skin health, and protects cells. They may also improve heart health by lowering cholesterol and blood pressure, thanks to their fiber, potassium, and antioxidants. Being about 90% water, grapefruits are refreshing and help keep you hydrated. Some studies suggest they can aid weight management by lowering insulin levels and reducing appetite. Grapefruits are often included in detox diets because they help remove toxins and support kidney health. With 1.6 grams of dietary fiber per 100 grams, they are a good choice for weight loss.

Starfruit

History: Grown for centuries in Southeast Asia (particularly Malaysia and Philippines), as well as India, starfruit is now grown in many tropical and subtropical regions, including the Caribbean, Central America, and parts of the U.S.

Facts: Also known as carambola, gets its name from its star-like shape when sliced, thanks to its five distinct ridges. The antioxidant flavonoids contribute to the vibrant colors in its fruits and may play a role in plant growth and disease resistance. While healthy for most people, starfruit contains oxalates and neurotoxins that can be harmful to those with kidney problems. 

Nutrition: Starfruit is high in vitamin C, which helps the immune system, skin health, and collagen production. It's low in calories and mostly water, making it a refreshing choice. It contains antioxidants like flavonoids and polyphenols that protect cells from damage. Starfruit also acts as a diuretic, promoting urination and supporting kidney function by removing toxins. With about 2.8 grams of dietary fiber per 100 grams, it aids digestion and helps prevent constipation. Its enzymes also support digestion, making it a good detox fruit.