5 types of fiber-rich fruits help reduce constipation

What foods contain natural fiber?

The article on the website of Medlatec General Hospital has medical consultation with Dr. Duong Ngoc Van, who said that natural fiber is present in many foods, especially foods from plants.

Here are some rich natural sources of fiber, helping you maintain a healthy and nutritious diet:

Green vegetables

Green vegetables are an excellent source of fiber. Leafy green vegetables such as spinach, chard, kale, and broccoli are rich in fiber, which helps improve digestion and reduce the risk of heart disease.

Fruit

Fruits are a rich source of natural fiber, especially those with edible skins. Not only do fruits provide fiber, they are also rich in vitamin C, potassium, and health-promoting antioxidants.

Whole grains

Whole grains such as oats, barley, brown rice, buckwheat, and whole wheat are excellent sources of fiber. These grains provide both soluble and insoluble fiber, which helps maintain healthy digestive function and stable blood sugar levels.

Seeds and beans

Nuts and beans are an excellent source of fiber, which aids digestion and provides other nutrients such as protein and healthy fats. Some high-fiber nuts and beans include chia seeds, flax seeds, sunflower seeds, black beans, lentils, peas, chickpeas, etc.

Vegetables and fruits

Some fruits and vegetables are high in fiber, especially those with edible skin. For example, sweet potatoes, carrots, beets…

Yogurt and dairy products

Although not a primary source of fiber, some yogurt products are fortified with fiber and probiotics that can aid digestion and boost gut microflora.

Mushroom

Some mushrooms, especially shiitake mushrooms, also contain natural fiber, while being very nutritious and beneficial to health.

5 types of fiber-rich fruits help reduce constipation

Below are some familiar fruits rich in fiber that you can buy at any market:

Raspberry

With about 8g of fiber per cup of raspberries, they are an excellent source of soluble fiber, which helps improve digestive function and support gut microflora.

Banana

Bananas are a familiar tropical fruit, not only delicious but also bring many great benefits to health. On average, every 100 grams of fresh bananas will provide about 2.6 grams of fiber, helping the digestive system work smoothly and prevent constipation.

In particular, green bananas contain a lot of resistant starch fiber, a type of insoluble fiber that can nourish beneficial bacteria in the intestines, helping to improve digestive health and enhance nutrient absorption.

When ripe, bananas turn yellow, have a natural sweet taste, and can be eaten directly or processed into many attractive dishes such as banana smoothies, banana cakes, banana ice cream... Bananas are not only a delicious dish but also a healthy choice for all ages.

Pear

Pears are a nutritious fruit, especially when it comes to fiber. On average, every 100 grams of pears contain about 3.1 grams of fiber, a significant amount that helps support a healthy digestive system. Fiber is most abundant in the skin of the pear, so to get the most benefit, you should eat the skin.

In addition to fiber, pears are also a rich source of other essential vitamins and minerals. For example, pears are high in vitamin C, a powerful antioxidant that helps boost the immune system and protect the body from harmful free radicals.

Vitamin K in pears plays an important role in blood clotting and maintaining bone health. In addition, pears are also a source of potassium, a mineral necessary for cardiovascular function and stable blood pressure.

Apple

Apples contain both soluble fiber (pectin) and insoluble fiber (cellulose), which help improve overall digestive health. Pectin helps reduce bad cholesterol, while cellulose helps increase bowel movements.

Apples are also low in sugar and rich in antioxidants such as quercetin, catechin and chlorogenic acid, which help protect cells from damage and reduce the risk of chronic diseases. Apples can be eaten raw, in salads, juiced or used in cooking, but for the best benefits, the skin should be eaten.

Butter

Avocados are notable for their high fiber content, with about 6.7 grams of fiber per 100 grams of fruit. This means that a medium avocado can provide almost half of the recommended daily fiber intake for adults. The fiber in avocados is mostly soluble fiber, which has the ability to form a gel in the intestines, helping to slow down the absorption of sugar and cholesterol, thereby stabilizing blood sugar and reducing bad cholesterol (LDL).

With only about 0.7 grams of sugar per 100 grams, avocados are a great choice for those watching their blood sugar levels. The fat in avocados is mainly monounsaturated fat, especially oleic acid, which is beneficial for the heart and brain. This fat also helps increase the absorption of fat-soluble vitamins such as vitamins A, D, E and K./.