Jakarta –
Fiber is an important nutrient for the body. Fiber can be obtained from consuming fruit. Nutrition experts also reveal the healthiest types of fruit that contain the highest fiber. Here’s the list.
Daily fiber needs should be met with the recommended amount of 28-37 grams for men and 27-32 grams for women. These guidelines were issued by the Ministry of Health of the Republic of Indonesia through the determination of Nutritional Adequacy Rates.
Fiber has an important role for the body, especially for healthy digestion. Fiber also plays a role in regulating blood sugar and supporting weight loss because it makes you feel full longer.
ADVERTISEMENT
SCROLL TO CONTINUE WITH CONTENT
Fiber can be obtained from various food ingredients, including excellent fruit. According to research, fiber intake from fruit is beneficial for maintaining heart health by helping lower cholesterol levels and reducing inflammation.
In addition, many high-fiber fruits are also rich in antioxidants. This compound plays a role in fighting free radicals and can improve the immune system.
Quote Eat This, Not That! (15/1/2025), nutritionist Chris Mohr revealed the 7 healthiest fruits with the highest fiber content. Here’s the list:
1. Raspberries
Raspberries are classified as expensive fruit in Indonesia, which has a tropical climate. But occasionally you can consume it to rely on fiber and antioxidant intake.
1 cup (123 grams) of raspberries contains 8 grams of fiber. Raspberries also contain an antioxidant called quercetin which has been shown to support the body’s immunity and help reduce inflammation.
Mohr says, “Raspberries are a good source of antioxidants that provide anti-inflammatory benefits while also being high in fiber for digestion. Eating raspberries can help regulate bowel movements and improve gut health.”
2. Apple
 Photo: Getty Images/Hakase_ |
The expression ‘An apple a day keeps the doctor away’ is not wrong because this sweet crunchy fruit is healthy. 1 medium sized apple (154 grams) contains around 4 grams of fiber. The calories are also relatively low, only 80 kcal.
Apples contain both soluble and insoluble fiber which makes them good for digestion. Eating apples can also create a feeling of fullness for longer.
According to 2015 research published in the journal Nutrients, apples are high in polyphenol content, especially in the skin. Apple consumption supports heart health and regulates blood sugar levels.
3. Pears
Pears are no less a favorite because they have a crunchy, juicy texture with a delicious sweet and sour taste. In 1 cup of pears (113 grams) contains around 1 gram of fiber, 50 kcal, and 0 grams of fat.
Pears are especially high in pectin, a type of soluble fiber that research shows is gut healthy. Mohr says, “Eating pears meets fiber needs and helps with body hydration, which is an important component in regulating appetite and supporting digestive health.” Pears are also ideal as a healthy snack.
4. Avocado
 Photo: Getty Images/ASMR |
There are even more healthy benefits from consuming avocados. 1/2 cup of diced avocado (75 grams) contains about 5 grams of fiber and less than 1 gram of sugar. There is also a healthy fat content of around 11 grams.
Consuming avocados helps create a feeling of satisfaction and fullness when eating and is healthy for the heart. A 2022 study found eating avocados was associated with a 22% reduced risk of heart disease.
Mohr revealed, “The combination of fiber and healthy fats in avocados is very good for feeling full and overall heart health.”
More details on the next page.
