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Eating high-fiber fruits like whole grains, vegetables, and fruits can help with digestion and feeling full without consuming many calories or fat. Fruits like apples, bananas, berries, grapefruit, kiwis, oranges, papayas, peaches, pears, watermelon, and dried fruits are all high in fiber. Eating fruits with the skin on increases their fiber content. Dried fruits are also high in fiber but contain a lot of natural sugar. Berries and bananas are easy to carry as snacks.
A high fiber diet is considered healthy as it helps the body to digest food properly. Eating foods that are good sources of fiber, such as whole grains, vegetables, and fruits, can also help a person feel full without having to consume a lot of calories or fat. Many fruits have the additional advantage of being sweet in taste; Most people trying to lose weight find that they can give up sugary and fatty desserts like cookies and cakes more easily if they can substitute fresh fruit. For the fewest calories and the most fiber, fruits should be eaten raw rather than peeled, cooked, canned, or juiced. High-fiber fruits include apples, bananas, berries, dried fruit, grapefruit, guavas, kiwis, oranges, papayas, peaches, pears, and watermelon.
Watermelon can be removed from its inedible rind, cut into cubes, and stored in a covered container in the refrigerator. Its refreshing coolness is welcome on hot summer days; Having it already cut and ready makes it easy to access sweet and healthy snacks or desserts. Pears are high in fiber and are primarily associated with fall. Pear skins tend to be very thin, but after being thoroughly cleaned, pears should be eaten with the skins on, as it increases their fiber content.
Peaches are another high-fiber fruit that should be eaten with the skin on, if possible. Some people don’t mind eating the fuzzy peach skin, but it greatly increases the amount of fiber consumed. Papayas are another fruit that is a good source of fiber. The red-orange skin of a papaya is generally not considered edible, as it tends to harden as the fruit ripens, but some people eat it.
Oranges are a popular high fiber fruit high in vitamin C. They are not as sweet as many other high fiber fruits. Instead of having orange juice with breakfast, a person can increase their fiber intake by eating the fruit whole, peeled. Kiwis, guavas, and grapefruit may taste more tart than most oranges, but they are all high in fiber and can add interest and vitamins to the diet.
Since dried fruits have most of their moisture content removed, they are full of fiber. They also contain a large amount of naturally occurring sugar, so diabetics or others watching their carbohydrate intake should eat small servings of dried fruits such as raisins, prunes, apricots, figs, and dates. All berries are high in fiber. Raspberries, strawberries, blackberries, blueberries, and cranberries can be eaten as high-fiber fruits in the diet, depending on which ones are in season. Bananas are a popular high-fiber fruit; They are easy to carry for snacks or for cutting breakfast cereals.
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