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8 fiber-rich fruits that promote gut health

Guava, blueberry, strawberry … promote the growth of beneficial bacteria, help the digestive system healthy, prevent constipation.

Fiber is a complex carbohydrate found mostly in plant-based foods. Eating fruit is one way to help you meet your daily fiber needs. There are two types of fiber: insoluble and soluble. Each type has a different function in the body. Most plant-based foods have a combination of the two.

Soluble fiber is found in avocados, pears, guava, whole grains and vegetables. Nutrients create a feeling of fullness for a long time to help prevent overweight, obesity, diarrhea, digestive disorders. The insoluble type is commonly found in the seeds and peels of many fruits, such as berries and bananas. Insoluble fiber supports gut health and helps you have regular bowel movements. Nutrients can prevent and relieve constipation.

Nutritionists recommend that women consume 28 grams of fiber per day and men 34 grams, according to Very Well Fit.

Passion fruit

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The fruit is native to South America. The fruit is thick yellow or purple with many yellow seeds and sweet flesh. This tropical fruit is low in calories and fat, but high in vitamin C. Passion fruit is rich in fiber, providing 24 grams in just one cup.


Besides being one of the fruits high in fiber, guava is also a good source of folic acid, potassium, and vitamins A and C. You can juice it, peel it, and eat it.

There are many varieties of guava that come in different colors. The skin can be red, yellow or purple, and the flesh is yellow, pink or red.


Similar to apples, pears come in a variety of flavors, textures and colors. Either way, all pears are high in fiber, providing about 6 grams of fiber in a medium sized piece of fruit. A versatile fruit that can be combined with different flavors. Can be eaten with oatmeal and processed into juice.


Avocados contain high amounts of healthy monounsaturated and polyunsaturated fats. Half an avocado has about 5 grams of fiber. This fruit is a good source of pantothenic acid, folic acid and vitamin K. Avocados also contain two antioxidants, lutein and zeaxanthin, which are great for eye health.


In addition to fiber, kiwis contain high levels of potassium and vitamins C and E, nutrients that are often lacking in the diet. Kiwifruit is rich in fiber, which can prevent constipation and diarrhea as well as other intestinal problems. The source of vitamin E in kiwis is known as an antioxidant, which protects the skin from degenerative diseases.


Similar to raspberries, blueberries… Strawberries are a rich source of vitamin C, potassium and fiber. Strawberries have 3 grams of fiber per cup of sliced fruit.


Rich in potassium, bananas contain fiber, and a medium-sized fruit provides 3 grams of fiber. This fruit is an affordable snack for physical workers, providing good, easily digestible carbohydrates, as well as potassium that can help prevent muscle cramps. You can enjoy bananas with yogurt and cereal, cut into slices.


Blueberries are rich in soluble and insoluble fiber, which can help regulate the digestive tract. Foods that promote the growth of beneficial bacteria (probiotics) in the intestinal tract have many health benefits.

This fruit is rich in anthocyanins, an antioxidant that may help prevent cardiovascular disease and cancer, and aid in brain function.


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