Content
Fruits are good sources of soluble and insoluble fiber, which increase satiety by decreasing the desire to eat, since they form a gel in the stomach, in addition to increasing the fecal cake and fighting constipation, including preventing cancer of intestine.
Knowing the amount and type of fiber in food not only helps you lose weight and keep your gut regulated, it also helps prevent and treat hemorrhoids, control diabetes and keep your skin free from pimples.
Fiber content in fruits
To prepare a fiber-rich fruit salad that helps with weight loss, just choose the one you like best from the table below, giving preference to fruits that have less calories.
The following table indicates the amount of fiber and calories present in 100 grams of fruit:
Fruit | Quantity of fibers | Calories |
Raw coconut | 5.4 g | 406 kcal |
Guava | 5.3 g | 41 kcal |
Jambo | 5.1 g | 27 kcal |
Tamarind | 5.1 g | 242 kcal |
Passion fruit | 3.3 g | 52 kcal |
Banana | 3.1 g | 104 kcal |
Blackberries | 3.1 g | 43 kcal |
Avocado | 3.0 g | 114 kcal |
Mango | 2.9 g | 59 kcal |
Acai pulp, without sugar | 2.6 g | 58 kcal |
Papaya | 2.3 g | 45 kcal |
Peach | 2.3 g | 44 kcal |
Wait | 2.2 g | 47 kcal |
Apple with peel | 2.1 g | 64 kcal |
Lemon | 2.1 g | 31 kcal |
Strawberry | 2.0 g | 34 kcal |
Plum | 1.9 g | 41 kcal |
Graviola | 1.9 g | 62 kcal |
Orange | 1.8 g | 48 kcal |
Tangerine | 1.7 g | 44 kcal |
Khaki | 1.5 g | 65 kcal |
Pineapple | 1.2 g | 48 kcal |
Melon | 0.9 g | 30 kcal |
Grape | 0.9 g | 53 kcal |
Watermelon | 0.3 g | 26 kcal |
Fruits are also rich in various vitamins and minerals that act as antioxidants and anti-inflammatories, improving metabolism and detoxifying the body, since, in general, it has a lot of water.
Recommended amount of fiber
Recommendations for daily fiber consumption vary according to age and gender, as shown below:
- Children aged 1-3 years: 19 g
- Children aged 4-8: 25 g
- Boys aged 9-13: 31 g
- Boys aged 14-18: 38 g
- Girls aged 9-18: 26 g
- Men 19-50 years: 35 g
- Women 19-50 years old: 25 g
- Men over 50: 30 g
- Women over 50: 21 g
There are no fiber recommendations for babies under 1 year of age, as their diet is mainly made of milk and fruits, vegetables and minced or minced meat.
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