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High Fiber Fruits for Weight Loss and Health

Posted by     on January 20, 2017

Dr Della Parker_Ultimate_High_Fiber_Fruits

What is fiber? Fiber is a plant-based nutrient that only occurs in fruits, vegetables, and grains. Fiber helps move the food we eat through our digestive system smoothly. If we don’t consume a sufficient amount of fiber, which the majority of us don’t, then our digestive tract suffers. If you suffer from constipation you may not be getting enough fiber. A lack of fiber in your diet may also result in high cholesterol, high blood sugar, and weight gain. Adopting a high-fiber diet can help lower the risk of some cancers, heart disease, obesity, kidney stones, and supports a healthy digestive system. Check out these 5 high fiber fruits for better health and weight loss below.


Avocado halved

1. Avocados

Total Dietary Fiber: 10.5 grams per cup (sliced)

Notable Nutrients: Vitamin C, Vitamin E, Vitamin B6, Folate, Vitamin K, Potassium

The fiber content of avocados varies depending on the type. There is a difference in fiber content and makeup between the between the bright green, smooth skinned avocados (Florida avocados) and the smaller darker and dimpled variety (California avocados). Florida avocados have significantly more insoluble fiber than California avocados. In addition to the fiber, avocados are packed with healthy fats that help to lower cholesterol and reduce the risk of heart disease. Start incorporating fresh avocado into your diet with some of these avocado recipes.

Chinese Asian Pears

2. Asian Pears

Total Dietary Fiber: 9.9 grams of fiber per medium fruit, skin on.

Notable Nutrients: Vitamin C, Vitamin K, Omega 6 fatty acids, Potassium

Crisp, sweet, and delicious, Asian Pears contain high levels of fiber, but also is rich in Omega-6 fatty acids (149 mg per serving) associated with healthy cells, brain and nerve function.(1) The American Heart Association recommends at least 5%-10% of food calories come from Omega 6 fatty acid foods.


Mixed Fresh Berries

3. Berries

Raspberry Total Dietary Fiber: 8 grams of fiber per cup

Raspberry Notable Nutrients: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folate, Total

Blackberry Dietary Fiber: 7.6 grams of fiber per cup

Blackberry Notable Nutrients: Vitamin C, Vitamin K, Omega 6 fatty acids, Potassium, Magnesium, Potassium, Manganese

Blackberries are high in Vitamin K that is associated with boosting of  bone density, while the raspberry’s high manganese levels help to support healthy bones, skin, and blood sugar levels. All of these benefits, in addition to providing a great tasting way to add fiber to your diet. Try my easy Blackberry Sorbet recipe; frozen raspberries, or a combination of the two would work well too.

Coconut halved

4. Coconut

Total Dietary Fiber: 7.2 grams per cup

Notable Nutrients: Manganese, Omega-6 fatty acids, Folate, and Selenium

Coconut products are growing in popularity, with good reason. If you have not yet started consuming coconut, read the 8 reasons you should be eating coconut everyday. Coconut has low glycemic index, and is easy to incorporate into your diet; with 4 to 6 times the amount of fiber as oat bran, coconut flour and grated coconut is a great way to add a healthy natural fiber to your diet. In countries where coconut is a dietary staple, there are fewer incidents of high cholesterol and heart disease. For most baking recipes, you can substitute up to 20% coconut flour for other flours.

Figs in the bowl

5. Figs

Total Dietary Fiber: 14.6 grams of fiber in 1 cup dried figs, evenly distributed between soluble and insoluble fiber.

Notable Nutrients: Pantothenic acid, Potassium, Manganese, Copper, B6

Dried figs and fresh figs are a great source of fiber. Unlike many other foods, figs have a near perfect balance of soluble and insoluble fiber. Figs are associated with lower blood pressure and protection against macular degeneration, in addition to the benefits of the fiber. Even if you don’t like dried figs, fresh figs are delicious and can be enjoyed on top of cereals, salads, and even stuffed with goat cheese and honey for a special dessert.

Dr. Della treats all types of conditions but has a special interest in digestive problems, chronic fatigue, and thyroid dysfunction. Contact Dr. Della Parker if you’re seeking a holistic approach to obtain optimal health.

SRC: Click to learn more about the benefits of fiber.

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