• 31/05/2021
Fibrous Fruits Good for Digestion

Fibrous Fruits Good for Digestion

Fibrous Fruits Good for Digestion – As it is well known that fruits provide many benefits for the health of the body, fibrous fruits are believed to have good benefits for digestion.

As we know, fiber is known to be good for digestive health. More than that, fiber also has many other benefits, including helping you lose weight, controlling blood sugar levels and preventing constipation or constipation.

Lack of fiber in the body can cause various health problems. Therefore, the need for fiber in the body must be fulfilled. You do this by consuming foods that contain fiber, one of which is fruit.

1. Pear

Apart from having a sweet taste and containing lots of water, pears are also rich in fiber which is important for digestive health. Launching Healthline, 1 medium pear (178 grams) contains about 6 grams of fiber.

The water and fiber content in pears can keep you feeling full and help you lose weight. In the journal Appetite in 2008, a 10-week study showed that female participants who added 3 pears per day to their diet experienced an average weight loss of 0.84 kg.

Rich in nutrients, pears are also a good source of polyphenol antioxidants to protect body cells from free radical damage.

When eating pears, it’s better to eat with the skin because that’s where the fiber is. However, don’t forget to wash it thoroughly before eating.

2. Apples

Another fruit that contains lots of fiber is apples. One medium apple (182 grams) contains 4 grams of fiber. In addition, apples are also rich in polyphenols. Just like pears, apples should be consumed with their skin because they contain fiber and are high in polyphenols.

Apples are one of the fruits that many people who are on a diet choose. The fiber and water content in apples can make the stomach feel fuller for longer.

In a study in the journal Appetite in 2009, consumption of apples before meals made a person feel fuller than people who ate applesauce, apple juice, or who did not eat apples at all.

The good thing is, apples also contain pectin as a prebiotic, food intake for good bacteria in digestion.

3. Berry

Not inferior to other fruits, berries are also a good source of fiber. Having a refreshing sweet and sour taste, you can eat strawberries, raspberries, blueberries and blackberries.

Fiber can slow down the movement of food through the digestive tract. This can reduce hunger, increase satiety, and reduce calorie intake. Launching Healthline, the fiber content in 100 grams of each berry, namely:

Raspberries: 6.5 grams
Blackberry: 5.3 grams
Strawberries: 2 grams
Blueberries: 2.4 grams

Also Read:Fruit Juices That Make Thirst Quencher

4. Avocado

The fiber in avocado is quite high. 100 grams of avocado contains about 6.7 grams of fiber. In addition, avocados also contain high levels of monounsaturated fatty acids. The fatty acids that are abundant in avocados are oleic acid. These fatty acids are also a major component of olive oil which is beneficial for health.

Avocados include foods that contain FODMAPs (fermentable oligo-, di-, monosaccharides and polyols), short-chain carbohydrates that are difficult for some people to digest, such as those with irritable bowel syndrome. For them, consumption of FODMAPs food can cause digestive problems in the form of abdominal pain, flatulence, and diarrhea.

5. Mango

Mango is one of the most popular fruits. Not only does it taste delicious, this fruit is also rich in nutrients, including various vitamins, minerals, and fiber. In 165 grams of mango contains 2.6 grams of fiber.

Mangoes contain lots of water and fiber which can help relieve digestive disorders, such as constipation and diarrhea. Mangoes contain polyphenols and fiber which are more effective at relieving symptoms of constipation than supplements containing the same amount of fiber.

Even so, mangoes also have a high sugar content, so their consumption must be limited, especially for people with diabetes so that their blood sugar levels do not spike.