Fiber is a form of carbohydrate that our bodies couldn’t fully absorb and it is proved to be effective to maintain digestive health, lower cholesterol levels, and reduce the risk of heart disease and diabetes. Fiber could be divided into soluble fiber and insoluble fiber, which are both commonly found in whole grains, fresh vegetables and fruits, nuts, seeds, and legumes. While the American Heart Association Eating Plan suggests a daily intake of 25 grams for women (21 grams if over 50 years old) and 38 grams for men (30 grams if over 50), the majority of people in the world still fail to meet the recommended amount. Keep reading this article to find out ten high fiber fruits that you could increase fiber intake in your diet.
Avocados
Avocados are loaded with nearly 20 vitamins and they are considered to be good for weight management. A high intake of fiber-rich fruits like avocados could indeed help you reduce the risk of obesity. One medium-sized avocado has 13.5 grams of dietary fiber, of which 9.3 grams is insoluble fiber. Since fiber could not be broken down, it passes along the digestive tract, enabling more time for food processing and slowing down the absorption of nutrients. Therefore, the insoluble fiber in avocados could help keep you feeling full longer, leading to a weight loss. [1]
