February 19, 2010, Newsletter Issue #21: Fruit and Fiber
Tip of the Week
What is dietary fiber?
Dietary fiber consists of a mix of plant materials that don't break down easily in the digestive system. There are two types of dietary fiber: insoluble fiber, which is found in wholegrain products, and soluble fiber, found in fruit, peas, beans and some cereals.
Why do we need it?
Insoluble fiber helps us to feel full and helps with waste elimination. Soluble fiber is thought to help with reducing cholesterol. Recent research suggests that fiber consumption also helps with digestion, diabetes, heart disease, cancer and obesity. Guideline amounts for fiber consumption vary considerably, but most authorities agree that it is important to eat a lot of fiber.
Which fruit are best for fiber?
High fiber fruit (per medium fruit or cup) include apples (4 grams), avocado (10 grams), blackberries (7 grams), and kiwi (6 grams). Mangoes, oranges and strawberries contain about 3 grams.
These fruit are also rich in essential vitamins and minerals.
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