Fiber is a plant-based material. Fruits, vegetables, and grains include dietary fiber, which you consume. Fiber cannot be digested by your body, therefore it goes swiftly through your intestines.
You have probably heard that fiber, is an essential component of a nutritious diet and is necessary for optimum health.
We all know that a sick stomach is the root of most health problems. and therefore fiber helps you maintain a healthy colon and controls your bowel movements.
Vegetables, fruits, seeds, legumes, and cereals are among the plant-based high-fiber diets accessible in India.
Not only does fiber aid in the rapid passage of food through the colon, but it also sends out a timely signal that you are full, preventing you from overeating.
Fiber-rich foods are essential for weight loss and it also prevents you from having colon cancer. After knowing these great benefits of fiber, I am sure that you want to know how you can add fiber to your diet.
So today in this article we will be talking about fruits that are available in India and are rich in fiber. So here we begin.
Top 12 Fiber-Rich Fruits List in India
| SR. NO. | FRUIT NAME | FIBER CONTENT |
| 1. | Guava | 8.9 g per cup. |
| 2. | Apple | 4 grams per medium-sized apple |
| 3. | Peaches | A large peach has 3 grams |
| 4. | Raspberries | 7 grams per 100 grams |
| 5. | Mango | 2 grams of fiber per 3/4 cup. |
| 6. | Pears | medium-sized contains 6 grams |
| 7. | Bananas | 3 grams of fiber in one medium banana. |
| 8. | Papaya | 1.7 grams of fiber per 100 grams. |
| 9. | Pineapple | 1.4 grams per 100 grams. |
| 10. | Kiwi | large kiwi has 1.7 grams of fiber |
| 11. | Prunes | 6 grams of fiber per 1/2 cup serving. |
| 12. | Orange | Large orange per serving contains 4.4 g of fiber. |
1. Guava
It is a popular fruit because it is high in soluble fiber, which helps to eliminate toxins from the colon and aids in weight loss.
It is also high in antioxidants and vitamin C, which help you lose weight while also protecting your body from getting damaged by free radicals.
Antioxidants present in it aid in the removal of toxins from the body, resulting in fat loss.
Guava’s high manganese concentration aids in the absorption of other key minerals in the body, and vitamin C maintains healthy skin.
Another vital mineral found in guava is folate, which aids in pregnancy. 1 cup of guava contains 8.9 g of fiber.
2. Apple
They are native to Central Asia and grow on the apple tree (Malus Domestica). Soluble fiber is highly present in this fruit. A medium-sized apple has roughly 4 grams of fiber.
It aids in the treatment of diabetes and lowers the chances of gallstones. It also aids in the reduction of cholesterol levels in the body, resulting in weight loss.
Polyphenols (a vitamin) found in apples may help decrease blood pressure and stroke risk. Antioxidants are also present, which aid in the prevention of cataracts. They work well for curbing unexpected hunger pangs.
Apples contain a lot of fiber, vitamin C, and antioxidants. Considering their low-calorie content, they are also quite filling.
Fiber is abundant in apples. Fiber content Is roughly 4 grams per medium-sized apple which is 17 percent of the Daily Value (DV).
3. Peaches (Aadoo)
Don’t let a peach’s small size and delicate skin deceive you. One medium peach can provide up to 13.2% of your daily vitamin C needs.
This nutrient aids in the healing of wounds and the maintenance of a healthy immune system. There are no saturated fats, cholesterol, or sodium in peaches. Water makes up more than 85% of a peach.
Fiber is also present in it. It takes you longer to feel hungry after eating them. One medium peach can provide you with up to 6% to 9% of the fiber your body needs each day.
As we have already discussed that high-fiber diets can help you avoid diseases such as diabetes, heart disease, and colon cancer so try to add peaches to your diet, in order to get more fiber.
However, the benefit you will notice the most in the bathroom is that getting adequate fiber can help in preventing constipation. Talking about the fiber content in peaches, a large peach has 3 grams of fiber in it.
4. Raspberries
Pectin is a soluble fiber that is found in raspberries. They are high in Vitamin C, which aids in improving immunity and fighting against cancer.
It is also high in antioxidants like anthocyanins and manganese, which can help you build stronger bones and receive other antioxidant benefits.
These antioxidant characteristics aid in the removal of toxins from the body, resulting in increased fat burning.
Raspberries are also low-calorie, which helps you keep track of your calories and lose weight. 7 grams of fiber is present in 100 grams of Raspberries.
5. Mango
Mangoes are an excellent source of fiber, making it simple to meet your daily fiber requirements. Mango has 2 grams of fiber every 3/4 cup (one serving).
You will also get 50% of your daily vitamin C, 8% of your daily vitamin A, and 15% of your daily folate — all in only 3/4 cups.
Summer’s most famous fruit is high in fiber and low in calories. Vitamin A, vitamin B, and vitamin B6 are abundant in them.
Mangoes are also high in beta-carotene, which is thought to lower the incidence of certain cancers.
6. Pears (Nashpati)
Pears are one of the most fiber-dense fruits. A medium-sized pear contains 6 grams of fiber, which is roughly 21% of the daily required requirement.
Because the skin of a pear provides the majority of the fiber, you can eat it for increased flavor, texture, and nutrients.
Did you know that fiber is impossible to digest and has no calories? Fiber’s importance for human health stems from the fact that we cannot digest it.
Fiber absorbs water and removes waste and poisons as it travels through our digestive system like a sponge.
Pears are a sweet, fiber-rich fruit that also contains antioxidants and Vitamin C and are available easily in India. They enhance your immune system, which protects you from radicals.
Pears also contain boron, which helps to prevent osteoporosis and keep your bones healthy. Pears include glucose, which gives you energy and keeps you active.
7. Banana
3 grams of total fiber and 0.6 grams of soluble fiber are found in one medium banana. You should aim for 25 to 30 grams of total fiber and 6 to 8 grams of soluble fiber each day.
A banana provides around 10% of your daily fiber and soluble fiber requirements. When eaten before a workout, a banana provides enough energy to allow you to exercise more and stay active.
It also contains potassium, which aids with muscular development. If you have an increased level of cholesterol, you may already be aware that eating more soluble-fiber-rich foods like bananas will help in lowering your cholesterol level. But that isn’t the only advantage.
The soluble fiber in the banana absorbs water in your intestines, forming a gel-like substance.
This gel slows digestion, keeping you fuller for longer, while also slowing the flow of sugar into your bloodstream and lowering insulin levels.
The insoluble fiber in the banana, often known as roughage, adds volume to your stool, making it easier to pass.
8. Orange
Oranges are citrus fruits that are highly high in Vitamin C, which aids with immunity and skin protection. Oranges are also high in Vitamin A, which helps to keep your eyes healthy.
Oranges are high in soluble and insoluble fiber, which is beneficial to the stomach and intestines. Oranges are an excellent addition because they are low in calories but high in fiber.
Hesperidin, one of the flavonoids found in oranges, aids in cholesterol reduction and heart health. These are also low in fat and give energy while exercising.
A small orange contains 1.8 grams of soluble fiber. Oranges are also high in insoluble fiber. Insoluble fiber does not dissolve in water, unlike soluble fiber. 1 large orange per serving size contains 4.4 g of fiber.
9. Papaya
The papaya, originally considered an unusual and rare fruit, is now available throughout the year.
Consuming papaya may lessen the risk of heart disease, diabetes, and cancer, as well as aid digestion, increase blood glucose control in people with diabetes, decrease blood pressure, and improve wound healing.
Papayas are a soft, fleshy fruit with a wide range of culinary applications. Papaya has about 1.7 grams of fiber per 100-gram serving.
With a daily recommended intake of roughly 25 grams, eating a tiny, sized papaya fruit could offer as much as 7 to 10% of the daily necessary value.
It is recommended to consume ripe papaya, sliced, alone, or in salads with other fruits, to get the most out of its nutritious fiber.
Fiber, a crucial component of papaya, serves a variety of roles in the body, from assisting digestion to avoiding diseases such as diabetes, high blood cholesterol, and heart disease, as mentioned earlier.
The fiber-rich papaya fruit is a wonderful complement to any well-balanced meal plan for all of these reasons.
10. Pineapple
It is one of the most popular tropical fruits, coming in second only to bananas, citrus fruits, and mangoes.
Although unripe pineapple is dangerous, once it is ripe, raw pineapple is a nutrient-dense food that provides potassium, vitamin C, niacin, vitamin B-6, and folate, as well as dietary fiber.
Fiber can be soluble or insoluble, and each form has its own set of advantages.
It is recommended that Men should strive for 30 to 38 grams of fiber per day, while women should ingest at least 21 to 25 grams, incorporating a variety of fiber sources.
A cup of raw pineapple contains 6 to 11 percent of the daily fiber requirement. Insoluble fiber makes up the vast majority of the fiber in pineapples.
Squeezing pineapple juice or eating chopped portions during snack time are the easiest ways to consume pineapple. 1.4 grams of fiber in 100 grams of pineapple is present.
11. Kiwi
Dietary fiber may help you control your blood sugar levels and minimize your risk of high cholesterol, heart disease, constipation, diverticulitis, hemorrhoids, and obesity.
Each large kiwi has 1.7 grams of fiber, which will help you fulfill your daily fiber requirements.
Consume 8 grams of soluble fiber each day to reap the most benefits from it. Kiwis contribute roughly 9% of the necessary daily allowance.
Along with kiwis, eating additional soluble fiber-rich foods can help you raise your overall soluble fiber consumption.
Kiwis have a high amount of Vitamin C, which aids in the performance of your immune system. Kiwi contains vitamin E, which helps to protect and improve the quality of your skin.
Actinidain is an essential enzyme found in kiwis that aids digestion. Kiwis are also excellent weight-loss food.
They are high in antioxidants, and soluble and insoluble fiber, have a low glycemic index and have a low-calorie count.
12.Prunes (Sookha Aaloobukhaara)
If you are trying to increase your fiber intake, prunes are one of the greatest fruits to include in your diet. Three medium-sized prunes provide a good source of both soluble and insoluble dietary fiber.
Despite prunes being high in fiber, they also contain a lot of sugar, which can lead to tooth decay if consumed in excess.
So, therefore, try to eat it in less quantity. Dried prunes have about 6 grams of dietary fiber per 1/2 cup serving.
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Conclusion:
So these were the top 12 fiber-rich fruits in India, We tried our level best to list all the high-fiber fruits which are available in India very easily.
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