Fruits Rich in Fiber: Beyond Bananas

Kathmandu. Many consider bananas to be the best source of fiber.

But there are some fruits around us that contain more fiber than bananas. Fiber is considered an essential nutrient for the body, which helps improve digestion, reduce constipation, and keep the stomach full for a long time.

Experts say, 'Most people eat much less fiber than their daily requirement. In such a situation, including the right fruits in your diet can be beneficial.'

Kiwi

Kiwis may look small, but they are very powerful in terms of fiber. 100 grams of kiwi contains more fiber than bananas. Eating two kiwis can provide about 4 to 5 grams of fiber. Experts believe that kiwi can help reduce constipation and stomach discomfort. Its slightly sour taste goes well with yogurt, smoothies, and fruit bowls.

Apple

Apples are often considered a healthy snack, but the fiber found in them is also very beneficial for the body. Especially the skin of the apple contains a good amount of fiber. One medium-sized apple can provide the body with more than 4 grams of fiber. It contains a soluble fiber called pectin, which promotes the growth of good gut bacteria.

Blueberry

Blueberries are small in size, but they contain a good amount of both fiber and antioxidants. One cup of blueberries can provide about 3.5 grams of fiber. Some research has shown that blueberries can help reduce stomach problems and bloating. They can also be added to smoothies, oats, and yogurt.

Passion Fruit

Passion fruit is not found much in Nepal. But it is considered to be rich in fiber. Two passion fruits contain 4 grams of fiber. It also contains good amounts of Vitamin 'A' and Vitamin 'C'. Its taste is slightly sour and sweet. It can be used in smoothies and desserts.  

Easy Ways to Increase Fiber in Your Diet

Not just fruits, lentils, beans, vegetables, and whole grains are also good sources of fiber. Start consuming fiber from breakfast, so that your body can benefit from it throughout the day.

Including various colorful fruits and vegetables in your diet can provide the body with many essential nutrients.