Eating plenty of healthy fruits and vegetables high in fiber is essential to great health. Why do all nutrition scientists strongly recommend everyone eat lots of fruits and vegetables?
Studies show that healthy fruits and vegetables have important vitamins, minerals and fiber.
And these high fiber foods help to promote regularity and prevent constipation. But very few people get their daily fiber quota - 24 grams for women and 38 grams for men. This is probably the main reason millions of dollars are spent every year on over the counter laxatives.
Now wouldn’t eating more healthy high fiber fruits and vegetables be a lot easier and safer?
Plus fruits and vegetables are also low in fat and calories and excellent sources of vitamins, minerals and the antioxidant carotenoid family of nutrients (beta carotene, lycopene, lutein, etc.)
Everyone needs these nutrients to maintain good health, to slow down the aging process and to significantly reduce their risk of cancer, stroke, heart disease and other killer diseases.
Which are the healthiest fruits and vegetables?
When nutritionists recommend eating fruits and vegetables they’re not talking about having a daily banana and an order of French fries. And they’re certainly not referring to drinking some fruit flavored Kool-Aid or any other fruit drink and having an iceberg lettuce salad.
What they’re suggesting is eating lots of brightly colored healthy red, yellow, orange and blue fruits, plus red, yellow, orange and dark green leafy vegetables – the more the better.
Most fruits and vegetables are fiber rich foods, but some fruits are more nutritious than others. So, to help you choose, check out these lists of high fiber fruits and the top ten healthiest fruits.
Surprisingly enough, avocado, which is actually considered a fruit, has the most fiber of all fruits – about 12 grams of fiber for each medium sized avocado. Raspberries are the next highest fruit source of dietary fiber with more than eight grams of fiber per cup.
Other high fiber fruits include blueberries, strawberries, blackberries pears, navel oranges, grapefruits, papaya, unpeeled apples and dried fruits, such as peaches, figs and prunes. They all contain a pretty good amount of fiber per servings - between three to six grams.
For your best vegetable sources of fiber, go to these lists of the most nutritious vegetables and the top ten healthiest vegetables. And you may be surprised to discover that broccoli, kale and peas have two to three times more fiber than asparagus, celery and mushrooms.
What other foods are high in healthy fiber?
Fruits and vegetables aren’t the only way to add more fiber to your diet. You can switch from white bread, white pasta, white rice and processed cereals, which are nothing but empty calories devoid of fiber and nutrition, and start eating more whole grain breads and cereals.
The healthy list of foods high in fiber also includes most nuts and seeds as excellent sources.
It only makes good common sense to start adding more fresh fruits and vegetables and other healthy high fiber foods to your diet today - and you’ll find that they taste pretty good too.
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Note: The information contained on this website is not intended to be prescriptive. Any attempt to diagnose or treat an illness should come under the direction of a physician who is familiar with nutritional therapy.