5 fruit with more fiber than a bowl of oatmeal, according to a dietician

Reviewed by dietitian Karen Ansel, MS, RDN

“Important collection restaurants“

• Less than 10% of American adults get the 28 to 34 grams of fibers that we need every day.

• Oatmeal is a good start, but there are fruit with even more fiber than oatmeal.

• These include avocados, blackberries, raspberries, pears and pomegranates.

Almost all of us could use more fiber. Even though we have to consume 28 to 34 grams of fiber per day, less than 1 in 10 of us actually do it (Yikes!). That not only spells problems for our digestion. Fiber also helps to protect against weight gain and can help reduce the risk of a long list of chronic diseases, including type 2 diabetes, heart conditions and cancer.

Of course, full grains such as oatmeal can help. For example, half a cup of dry oats offers 4 grams of fiber. But did you know that some fruits even contain more Fiber then a bowl oatmeal? In addition, fruit is stalled with vitamins, minerals and antioxidants. If you wonder how much fruit you should eat, the USDA recommends about 2 cups a day for women and 2½ cups for men (if you are a fan of dried fruit, ½ cup of dried fruit is equal to 1 cup of fresh).

So keep eating that oatmeal. But also charge your shopping cart with these fiber -rich fruits!

1. Avocados

1 avocado = 10 grams of fiber

You may consider avocados as a vegetable, but they are actually a fruit. Green silky avocados are so versatile and wonderful that you can use them in almost all kinds of recipes, from salads to smoothies to guacamole and more. No wonder they are so popular! Between 2000 and 2020, global avocado consumption tripled from 6 billion pounds to 18 billion pounds.

Healthy, avocados are perhaps best known for their heart -friendly fats. But their fiber can be just as important for your health, in particular intestinal health. Research shows, for example, that the fiber of avocados can encourage the growth of good intestinal bacteria. This in turn can lead to the production of connections called fatty acids with short chains that feed and protect your intestines against inflammation.

2. Blackberries

1 cup = 8 grams of fiber

All berries are loaded with fibers, but blackberries are from the charts. However, that is not the only reason to love them. Blackberries are also full of nutrients and health -promoting connections, including antioxidants such as anthocyanins, Ellagitannins, flavonols and flavanols. These powerful connections help eliminate disease -powered free radicals related to diseases such as heart disease and cancer.

Moreover, the spacious vitamin C from Blackberries (about a third of your daily requirement per head) offers even more antioxidant action. Vitamin C of Blackberries also improves iron absorption. So adding a huge handful of blackberries to your oatmeal can help you suck more of his iron and give you a fiber bump in the process.

3. Raspberries

1 cup = 8 grams of fiber

Just like blackberries, raspberries are up to the fruit with the highest fiber. They are also loaded with protective anthocyans, flavanols, flavonols and ellagitannins. Combined, these powerful disease -resistant properties can have. Consider the findings of one study that focused on the impact of raspberry consumption on diabetes and prediabetes. Researchers concluded that eating daily 1 ½ cups can have beneficial effects on blood glucose, insulin and cholesterol in people who are at risk of chronic diseases.

4. Pears

1 average pear = 6 grams of fiber

Apples can be a fast, handy fruit from the Go-Go. But don’t forget pears. One pear delivers approximately 20% of the daily value for fiber. That is 30% more than the approximately 4 grams of fiber in the average apple. And if constipation is a problem, pears can offer a natural solution. These sweet, juicy fruits are rich in sorbitol, a sugar alcohol with a natural laxative effect.

5. Power appliances

1 cup of pomegranate = 7 grams of fiber

These juicy, ruby ​​red fruits can look like apples from the outside, but they are actually gigantic berries. Although their thick, inedible skin is a no-go, their fleshy arils (which are botanically considered a whole-grain) are full of fibers. Just like their berries, cousins ​​are pomegranates food lines. They are rich in phytochemicals, including anthocyans, tannins and flavonoids, which has been shown to exercise antioxidant, anti -inflammatory and anti -cancer properties and protect against heart disease. Research also shows that pomegranates contain connections called polyphenols that help promote the growth of healthy intestinal bacteria, so they are also a victory for intestinal health.

As healthy and tasty as pomegranates are difficult to peel! But don’t let that stop. This cheat sheet tells you everything you need to know for pomegranate success, photos included!

The Bottom Line

Fiber has many health benefits, to keep you full and satisfied to stabilizing blood sugar levels to lowering cholesterol and more. Of course, full grains such as oatmeal are a great way to score more of this undervalued nutrient. However, some fruits contain even more fiber than a bowl of oatmeal, especially avocados, blackberries, raspberries and pomegranates. So go to the product part and load it. And if you can’t find your favorite fruits in the season, don’t forget the freezing part, where you can find almost all fruits on this list, even avocados!

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