High Fiber Fruits and Their Benefits

If you don't get enough fiber in your diet you can become constipated and eventually your colon will get clogged which can lead to colon cancer. Fiber also controls over eating, blood sugar level, reduces cholesterol, and helps control fat absorption in the body. You need 25-30 grams of fiber a day; however men between the ages of 14- 50 years need closer to 38 grams of a day of fiber to live a healthy life. I know personally what not getting enough fiber can do. I have been adding more fiber to my diet ever since and feel much better, I am not as tired, stressed, or as heavy on the scale as I used to be. I was surprised when my doctor told me that many people don't get the amount of fiber-needed daily. He told me many people only get the daily amount needed over the course of a week!!! That's not even half. I hope with this information you can see how easy it is to add fiber into your diet just like I did.

Fruits high in fiber:
Raspberries - 1 cup has 8 grams of fiber
Pear with the skin- 1 pear has 5 grams of fiber
Apple with skin- 1 apple has 4 ½ grams of fiber
Figs- 2 figs have 3 ½ grams of fiber
Blueberries- 1 cup has 3 ½ grams of fiber
Blackberries- 1 cup has 9 grams of fiber
Strawberries- 1 cup has 3 ½ grams of fiber
Banana- 1 banana has 3 grams of fiber
Orange- 1 orange has 3 grams of fiber (the pulp is where a lot of the fiber comes from)
Raisins- 1.5 oz box has 1-½ grams of fiber
Kiwi- 1 kiwi has 5 grams of fiber
Apricots-1 apricot has ½ gram of fiber
Avocado- 1 avocado has 4 grams of fiber

Other foods rich in fiber include:
Whole-wheat spaghetti- 1 cup has 6 grams of fiber
Oatmeal- 1 cup has 4 grams of fiber
Brown rice- 1 cup has 3 ½ grams of fiber
Black beans cooked- 1 cup has 15 grams of fiber
Almonds- 1 oz (about 22 nuts) has 3 grams of fiber
Peas- 1 cup has 9 grams of fiber
Broccoli- 1 cup has 5 grams of fiber
Potato with skin-1 potato has 4 ½ grams of fiber
Mushrooms- 1 mushroom has 2 grams of fiber

There are so many other foods that also contain fiber such as pineapple, watermelon, lima beans, whole grain breads, ect. So stop making excuses and start taking care of yourself and your family. Trust me I feel so much better after taking my doctors advice and eating more high fiber foods I wont go back the the person I was before.

Sources:
http://www.ext.colostate.edu/PUBS/FOODNUT/09333.html
http://www.mayoclinic.com/health/high-fiber-foods/nu00582