Maintaining regular bowel movements can be difficult to manage and can result in prolonged constipation, which can be extremely uncomfortable. To help you increase your fibre intake and ensure regularity, we have put together our Top 10 Fruits Full of Fibre. Consuming one of the following fruits daily will help you reduce constipation and increase your overall health.
One of the richest fruits in fibre, Banana’s contain Vitamin B6 which assists in the regulation of blood cholesterol levels. Including bananas in the diet can help restore regular bowel action, which helps to overcome constipation without resorting to laxatives.
Papaya contains important nutrients including potassium, calcium, vitamin A and vitamin C. It also has properties of digestive enzymes and breakdown proteins. Papaya also contains fibres which are essential in proper bowel movement and provides roughage. This fleshy fruit helps for proper blood circulation and also acts as a blood purifier. It also has been used in traditional system of medicine due to its wide variety of health benefits. It is rich in fibre and lowers cholesterol levels. It contains enzymes which helps oxidation of cholesterol which prevents heart attacks. It assists in building immunity that prevents cold, cough and fever. Papaya prevents premature aging as it dissolves dead cells. Papaya also helps in the prevention of constipation and indigestion.
Apple has won over all the fruits be it in sugar content, vitamin, minerals or fibre content. It is the best fruit which can keep us fit at all times. Apples are very high in fibre. In fact, one whole Apple contains 5 to 6 g of fibre, which is enough to relieve symptoms of constipation and keep you regular. The fibre present in an apple is soluble and is very useful in reducing the fat content in the body. Most of the fibre content is present in the skin so be mindful of this when consuming an apple without the skin.
Oranges may resonate as being sour, but we must not forget how important the Orange is to us. The fibre content of this fruit is very high compared to the other fruits and since it is readily available, unlike the other fruits, it makes consuming Oranges one of the easiest ways to increase your fibre intake. One orange contains more than 3 to 4 g of fibre. However one should avoid peeling off the fibre like threads on the outside while preparing orange juice or while using Orange in cooking. The fibre in oranges increases your stool bulk and decreases your blood cholesterol level. Orange marmalade also has a very high dietary fibre content. It can be used in puddings and other sweet dishes if you do not like to eat fresh oranges.
Apricots are the most unique type of fruit and are very high in fibre and water content. A dried Apricot contains 3.1 g of fibre in every 50 gm of it whereas the fresh Apricots contain 2 g of fibre in every 3 – 5 ounce. The nutrients in Apricot have proved to be very useful especially for our eyes and heart. The high fibre content helps in preventing chronic constipation, helps in the digestion process and even stomach cancer. Apricots have proved to beneficial in the treatment of anaemia, arthritis and rheumatism. It is recommended to consume at least one Apricot a day. Apricot Jam is an easy and delicious way to reap the fibre benefits from an apricot.
Grapes are a great source of fibre and are used for preventing diseases of the heart and varicose veins, hemorrhoids, hardening of the arteries, high blood pressure, swelling after injury or surgery, heart attack and stroke. They act as a laxative therefore they are used as a part of a detoxification process. Grape seeds are also used for diabetes complications such as eye problems and nerve disorders, improving wound healing and preventing tooth decay. Their properties are know in preventing cancer. Dried grapes and raisins are used for coughs. Grape leaf is used in chronic fatigue syndrome, diarrhea, heavy menstrual bleeding, uterine bleeding and canker sores.
There are two types of fibres available: soluble and insoluble. Prunes contain both and in rich amounts making them a fantastic choice in adding fibre to your diet. They have a good laxative effect. They help to reduce blood cholesterol and glucose levels. They are high in disease fighting antioxidants and help in keeping a person healthy. They contain a high amount of dietary fibres and help reduce blood cholesterol levels and blood glucose level. Prunes contain sorbitol which has a natural laxative effect on the body. One cup of uncooked prunes contain 12grams of fibre. They are one of the best source of vitamin K which prevents blood clotting. Prunes are also vital for strong bones and are a great source of phenol’s which helps to prevent oxygen damage to the cells.
One avocado provides around 12g dietary fibre which is nearly half the recommended fibre target for women. It helps in maintaining a good and efficient running digestive system. It also controls the blood sugar level and reduces inflammation.
The fibre present in the blueberries helps in control of any inflammatory diseases of the bowel. A slice of whole wheat bread provides less fibre than a half bowl of blueberries. Blueberries help in getting rid of constipation.
From preventing cancer, to lowering blood pressure, figs offer more than just their sweet taste.. Fresh figs have more fibre content than dried figs. One fresh fig contains 2 to 4 grams of fibre. Also a good source of potassium which in turn helps to control blood pressure by allowing blood vessels to relax.
A diet rich in fibre is very essential especially in today’s world, where people are victims of obesity, high cholesterol and diabetes due to their diet which is rich in saturated fats. Hence one must include fruits in their diet to increase the fibre content in the body.