Top 5 Fruits with the Most Fiber Per Serving

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Dietary fiber: It’s not exactly a daily conversation topic, but it’s an essential element of good health. The recommended daily allowance of fiber for adults ranges from 25 to 30 grams per day (a bit higher or lower for some, depending on age and gender). The main benefit of fiber is its ability to retain moisture in the digestive system, which facilitates the movement of waste through the colon. The less time waste remains in the colon, the less fat and toxins are absorbed into the body. Fruit is a good source of dietary fiber. Not only is fruit beneficial to the body, it tastes good — so it’s a painless way to benefit your health. These five fruits are all winners when it comes to fiber.

5 Mangos

One medium-sized mango provides 3 to 3.7 grams of fiber. Mangos contain essential antioxidants which help support healthy vision, bones and skin, and aid in supporting the immune system, growth and repair of tissue and wound healing. Antioxidants also help rid the body of potentially cancer-causing free-radicals.

4 Cranberries

One-third of a cup of cranberries contains 3.7 grams of fiber. Cranberries are not something you would want to eat for a snack, but they’re easily incorporated into lots of recipes. These extremely tart little berries are invaluable in treating kidney and bladder infections. They have also been proven helpful in preventing and treating urinary tract infections and prostatitis.

3 Apples

One medium-sized apple contains 4 to 4.4 grams of fiber. Besides containing the fiber necessary to keep the digestive system in good shape, apples also contain pectin. Pectin blocks absorption of cholesterol, helping the body use it instead of storing it. Apples also contain antioxidants and other nutrients that are reported to help increase lung function, improve the immune system, reduce the risk of certain cancers and lower the risk of type-2 diabetes.

2 Pears

One medium-sized pear contains up to 5.1 grams of fiber. Although apples are the number-one choice of fall fruits, pears contain more fiber than apples, plus many disease-fighting nutrients.

1 Blackberries

A 1-cup serving of blackberries contains as much as 7.6 grams of fiber. Blackberries are high in polyphenols, an antioxidant that helps reduce inflammation. Inflammation in the body can cause blockage of the arteries and lead to heart disease. Studies have shown that eating blackberries may improve balance, coordination and short-term memory in addition to helping regulate the digestive system.

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