Dietary fiber is not only beneficial for intestinal regularitybut they can also help prevent gastrointestinal problems while promoting better absorption of nutrients. The American gastroenterologist William John Bulsiewicz, known for his research on the relationship between the intestinal microbiome and a plant-based diet, recommends, in a recent video shared on his Instagram account, to favor the consumption of four fruits recognized of their fiber content and their benefits on the digestion. We share its recommendations with you and explain why these fruits are good for our health.
- Raspberries : are real treasures among fruits rich in fiber. They are full of dietary fiberto the height of 5 g for a 100 g serving. This richness in soluble and insoluble fiber makes it an excellent choice for promoting intestinal regularity. Soluble fiber softens stools while insoluble fiber adds bulk, facilitating intestinal transit. Additionally, raspberries, like most other red fruits, are rich in antioxidants, reinforcing their status as a superfruit for digestive health.
- Figs : are a natural source of fiber, in particular pectin, a soluble fiber which helps regulate intestinal transit and fight against constipation, whether temporary or chronic. Each fig brings you 2 g of fiber. Additionally, figs, fresh or dried, are both excellent choices for optimal digestion. They are also rich in prebiotics, which nourish good intestinal bacteria, thus promoting a balance of intestinal flora.
- The lawyer: Although it is often associated with vegetables, the avocado is technically a fruit. It is also very rich in fiber (10 g per avocado). The fiber found in avocado is mostly insoluble, which means it increases stool bulk and helps prevent constipation. Additionally, avocado is an excellent source of healthy fats, which can contribute to smoother digestion and better absorption of nutrients.
- The kiwi : is another fruit that deserves its place among the best for digestion. It is particularly rich in soluble fiber, particularly in pectin, which acts as a natural thickening agent for stools. Two kiwis give you 5g of fiber. Additionally, it is also a source of vitamin C, which can help reduce inflammation in the digestive tract. Incorporating a kiwi into your daily diet can be a delicious way to improve your digestion.
What are the right fiber intakes?
The recommended fiber intakes are not fixed. However, as an adult, it is preferable for an adult, male or female, to consume at least 25 g of fiber per day. To improve your digestion, remember to drink enough water to support the action of fiber.
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