Eating a variety of nutrient rich fruits with high fiber and low sugar is integral to a balanced diet because it provides numerous health benefits. Fiber helps regulate digestion, maintain healthy blood sugar levels, and lower cholesterol  among other things. It also allows you to feel full and can aid in weight management.
In fact, fruits are a great source of essential vitamins and minerals that help keep your body functioning optimally. Incorporating a variety of fibrous fruits into your diet can help you stay healthy and feel your best.
Here are some of the most fibrous fruits:
- Raspberries: Low-calorie fruit with high fiber, vitamin C, and antioxidants.
- Blackberries: Rich in antioxidants, fiber, vitamins, and minerals.
- Avocado: It contains healthy fats and fiber and is a good source of potassium.
- Pear: Rich in fiber, vitamins, and minerals and has a low glycemic index.
- Apple: A good source of fiber and vitamins C and K.
- Guava: Rich in fiber, vitamin C, and antioxidants.
- Kiwi: High in fiber, vitamin C, and potassium.
- Papaya: Rich in fiber, vitamins, and enzymes and has anti-inflammatory properties.
- Prickly pear: High in fiber, vitamins, and antioxidants and has a low glycemic index.
- Mango: Rich in fiber, vitamins, and antioxidants and has anti-inflammatory properties.
What are the fruits with the least amount of sugar?
- Avocado
- Lime
- Lemon
- Raspberries
- Blackberries
- Cranberries
- Gooseberries
- Strawberries
- Tomatoes (technically a fruit)
- Granny Smith apples
Is it better to eat fruit as is or to make them into a smoothie?
Fruits can be a good source of fiber in a healthy diet. Aim to include various fruits to get a range of nutrients and fiber. Eating whole fruits rather than just drinking fruit juice is also recommended because most fiber is lost in the juicing process.
Both eating fruit as is and drinking it in the form of a smoothie can be healthy options, but there are some differences to consider.
Eating whole fruit provides the benefit of fiber, which can help with digestion, regulate blood sugar levels and make you feel full. Whole fruit also has a more satisfying texture, making it a good option for snacking.
Smoothies, however, can be a convenient way to incorporate more fruit and other nutritious ingredients into your diet. They can also be a good option for those who struggle to eat enough fruit. However, it’s essential to be mindful of the added sugars and liquids in smoothies, as they can contribute to a higher calorie intake and dilute the fiber content.
So, eating whole fruit and drinking it in a smoothie can be part of a healthy diet, as long as it is consumed in moderation and balanced with other nutritious foods.
Does dried fruit contain more sugar?
Dried fruit can be high in sugar, as drying fruit concentrates its natural sugars. A serving of dried fruit is typically smaller than fresh fruit, but it can still contain a significant amount of sugar.
For example, a 1/4 cup serving of raisins contains approximately 24 grams of sugar, which is more than half the recommended intake for added sugars. This serving size of raisins is equivalent to around one small handful.
Dried fruit can still be a nutritious option, as it is a convenient source of fiber, vitamins, and minerals. Still, it’s important to be mindful of portion size and choose unsweetened varieties when possible, and should be consumed as part of a balanced diet, along with other sources of fiber, vitamins, and minerals.
TIP: The recommended daily fiber intake varies depending on age, gender, and calorie intake, but a general guideline is to aim for 38 grams per day for men and 25 grams per day for women.
