Fiber is divided into two types: soluble and insoluble, with each type having different effects on the body. It’s important to consume both types of fiber, as most plant foods contain a mix of both.
Insoluble fiber
Insoluble fiber is commonly found in the seeds and skins of fruits, including bananas and berries. It is also found in whole grains, wheat bran, and vegetables. It can ease constipation and support gut health.
Soluble fiber
There is soluble fiber in avocados, pears, and guavas. Beans, legumes, grains, and vegetables, too, are full of it. Soluble fiber pulls water into your gut and turns it into a gel. This slows digestion and gives you a feeling of fullness for longer.
following are the fruits rich in fiber
01) Raspberries
In terms of nutrients, raspberries are a natural powerhouse. Besides supplying an enormous amount of antioxidants and vitamins, they’re also a powerhouse when it comes to fiber. The fruit contains seven grams of fiber per 100 grams (about a cup).
You can mix these into yogurt, or combine them with chocolate chips for a decadent snack.
02) Pears
Pears have made a bold comeback in desserts, cocktails, and seasonal dishes. With 5.5 grams of fiber per fruit, it’s yet another reason to add them to your grocery list. They are a great addition to salads as well as leafy greens.
03) Apples with skin
Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively high in fiber. The phrase “an apple a day keeps the doctor away” is not merely a catchphrase. Apples have 4.5 grams of fiber per medium-sized fruit, which means that eating just one provides almost 20 percent of your daily requirement. No matter how you prepare it, you can eat the fruit whole or slice it up as long as you leave the skin on. That’s where the most fibers are.
04) Banana
Bananas are delicious and convenient, but their nutritional value is what really makes them shine. They’re loaded with vitamins C and B6, as well as manganese, potassium, and magnesium.
A medium-sized banana contains 3 grams of fiber in it.
A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber. Try them in a Nut butter sandwich for a hit of protein, too.
05) Oranges
Oranges are one of the best foods to add to your diet if you’re trying to increase your intake of fiber, says registered dietitian Sharon Palmer in “Today’s Dietitian.” Eat them raw to get the highest concentration of fiber. A medium orange contains almost 3 grams of fiber.