Getting enough dietary fiber is key to healthy digestive system. They are required to help food move through the intestines, prevent indigestion, heartburn and accumulation of toxins. The recommended daily intake of fiber is 25 grams, but you can increase the dose to 35 grams, if you suffer from irritable bowel syndrome, constipation or any of your relatives had heart disease or colon cancer.
Rich in fiber diet also promotes weight loss and control of diabetes. 3-4 servings of fruits a day will provide you the necessary dietary fiber and other important nutrients.
Here are fruits with the highest fiber content:
In raspberries there are other beneficial nutrients: vitamin C, b vitamins, manganese, copper, magnesium and iron. These delicate berries — a true super-weapon in the prevention of various diseases. They include titandioxide, including catechins, anthocyanin, ellagic acid and quercetin.
Pears are considered a natural laxative. They have a large amount of dietary fiber, especially insoluble. Pear of medium size will provide you approximately 5 grams of fiber, 3 of which are insoluble. Insoluble fibers draw water from the intestines in food, accelerating its progress to the gastrointestinal tract and inducing the feeling of satiety. Therefore, the pear is used for the suppression of appetite and constipation. They are also good for the prevention of inflammatory diseases, regulate blood pressure and cholesterol levels.
One Cup of blueberries contains about 4 grams of dietary fiber and more than a quarter of daily needs in vitamins C, K and manganese. Bilberry possesses anti-inflammatory and anti-tumor properties. Flavonols, tannins and other titandioxide gives these berries the natural ability to reduce cholesterol, fight infection, suppress tumor growth and protect against degenerative neurological diseases.
Grapefruits cause a feeling of satiety and well control the appetite. They are able to accelerate metabolism and actively burn fat. In grapefruit there are vitamin C, folate and lycopene. These nutrients reduce cholesterol and stress levels, can inhibit the aging process and protect from bacterial infections and mycoses.