6 fruits with more fiber than apples

Fiber found in vegetables, fruits, seeds, whole grains… is good for digestion, reduces cholesterol, improves blood pressure, and reduces the risk of developing colon cancer. Based on age and gender, the recommended daily fiber intake can range from 28g to 34g. An apple weighing about 200g provides 4g of fiber. Everyone should add the following fiber-rich fruits to their diet.

Passion fruit

236 g of passion fruit has 24.5% fiber, rich in antioxidants, vitamin C, beta carotene (provitamin A) and polyphenols. Polyphenols are plant compounds that have anti-inflammatory and antioxidant effects. From there, they help prevent chronic diseases such as cardiovascular disease and cancer. You can eat passion fruit whole or make it into a smoothie with your favorite ingredients.

Raspberry

150g of raspberries have 10g of fiber and are high in protein. This fruit provides many vitamins and minerals such as vitamin C and manganese, which can reduce the risk of cardiovascular disease, cancer, and obesity; and increase fertility. Everyone can have a healthy breakfast by combining raspberries with cereals, yogurt, or eating this fruit as a snack.

Guava

165g of guava has 9g of fiber, rich in high protein to help increase intestinal motility, prevent constipation. Guava also has antibacterial effects, protecting the digestive system. Vitamin C helps strengthen the immune system. Vitamin A and antioxidants help prevent aging. Eat the whole guava peel to provide more fiber for the body. The family can use ripe guava to make cakes, jellies, jams…

Butter

Avocados are low in sugar and rich in vitamin E, healthy fats and other nutrients. On average, half an avocado (100g) has about 7g of fiber, which helps with weight loss, reduces blood sugar levels and feeds friendly gut bacteria in the gut.

The monounsaturated fats in avocados help reduce inflammation and reduce the risk of developing heart disease by helping to improve the process of atherosclerosis. This fruit adds richness to dips, salads, toast, smoothies, etc.

Dragon fruit

80g of dragon fruit provides 5.5g of fiber, along with many vitamins and minerals such as vitamin C, E, iron, magnesium, providing beneficial compounds such as polyphenols, carotenoids, betacyanin. This fruit has a low glycemic index, does not cause sudden increase in blood sugar. You can eat whole dragon fruit, combined with smoothies, salads…

But

Pears have more fiber than apples, with one medium fruit providing about 5.5 grams of fiber. They are also rich in flavonoid antioxidants, which fight inflammation and reduce the risk of developing heart disease and diabetes. Vitamins C and K in pears also have anti-inflammatory properties.