Index
According to the World Health Organization (WHO) , the daily fiber recommendation for adults is 25 to 30 grams , preferably obtained through the consumption of natural foods, such as fruits, vegetables, legumes, whole grains and grains.
The suggested consumption refers to one portion, the ideal, to increase the fiber content of the diet, is to consume 3 portions of fruit per day!
Avocado contains soluble and insoluble fiber (6.7g/100g).
Suggested consumption: 1/2 unit (approximately 70g)
Pineapple is mainly composed of insoluble fiber (2.6g/100g in pure pulp).
Serving suggestion: 2 medium slices
Acai is mainly composed of insoluble fiber (1.4g/100g).
Serving suggestion: 1 small bowl (100g) without added sugar
Acerola is mainly composed of insoluble fiber (1.5g/100g).
Suggested consumption: Consume fresh or make juice with the fruit! Suggested serving: 100g, approximately 9 units.
Plums are composed of soluble and insoluble fiber (1.4g/100g fresh; 7g/100g dry).
Suggested consumption: 2 units of whichever you prefer
Blackberries are composed of soluble and insoluble fiber (5.3g/100g).
Suggested consumption: Consume 100g, approximately 20 units.
Atemoya is composed mainly of insoluble fibers (2.4g/100g).
Suggested consumption: Consume 1/2 unit (approximately 150g), in its natural state.
Bananas are mainly composed of insoluble fiber (2.6g/100g).
Suggested consumption: Consume 1 medium unit.
Plantain is mainly composed of insoluble fiber (1.8g/100g cooked).
Suggested consumption: Consume 1/2 unit cooked or roasted.
Cajá is mainly composed of insoluble fiber (2g/100g).
Suggested consumption: Consume 100g of the food, fresh or in juices.
Cashews are mainly composed of insoluble fiber (1.7g/100g).
Serving suggestion: Consume a large unit, fresh or in juice.
Persimmon is mainly composed of soluble fiber (3.6g/100g).
Suggested consumption: Consume 1 medium unit, in its natural state.
Star fruit is mainly composed of insoluble fiber (2.8g/100g).
Suggested consumption: Consume 1 medium unit, in its natural state.
Coconut is mainly composed of insoluble fiber (5.4g/100g).
Suggested consumption: Consume 2 tablespoons in natural pieces (pulp) or include it in recipes.
Cupuaçu is mainly composed of insoluble fibers (2.5g/100g pulp).
Suggested consumption: Consume 1/2 cup of pulp. Use in juices or desserts.
Apricots are mainly composed of insoluble fiber (7g/100g dry).
Suggested consumption: Consume 3 small units, in its pure form or added to recipes.
Figs contain soluble and insoluble fiber (2.9g/100g).
Suggested consumption: 2 medium units, fresh.
Figs contain soluble and insoluble fiber (6.5g/100g).
Suggested consumption: 100g of fresh fruit, consume pure or add to yogurt/acai, for example.
Guava contains soluble and insoluble fiber (5.4g/100g).
Suggested consumption: 1 medium unit in its natural state, pure or in juices.
Soursop is mainly composed of insoluble fiber (1.5g/100g).
Serving suggestion: Consume 1 medium slice, fresh or add to recipes .
Gooseberries are mainly composed of insoluble fiber (4.3g/100g).
Suggested consumption: Consume 1 cup, fresh or add to recipes.
Jambo is mainly composed of insoluble fiber (1.6g/100g).
Suggested consumption: Consume 2 medium units, fresh.
Kiwi is mainly composed of soluble fiber (3g/100g).
Suggested consumption: Consume 1 medium unit, either fresh or added to juices/vitamins.
Do you already know Mahta's Superfoods ?
Oranges contain soluble and insoluble fiber (2.2g/100g).
Serving suggestion: 1 medium unit with bagasse, consume fresh!
Lemon is mainly composed of insoluble fiber (2.8g/100g).
Serving suggestion: Consume as juice and add the zest as well.
Apples contain soluble and insoluble fiber (2.4g/100g).
Serving suggestion: 1 medium unit with skin.
Papaya is mainly composed of insoluble fiber (1.8g/100g).
Suggested consumption: Consume 1/2 medium unit, in its natural state, pure or add to vitamins.
Mango is mainly composed of insoluble fiber (1.6g/100g).
Suggested consumption: Consume 1/2 large unit, fresh, pure or add to juices/vitamins.
Passion fruit is mainly composed of soluble fiber (3.3g/100g).
Suggested consumption: Consume 1 medium pulp with seeds, pure or in juices.
Watermelon is mainly composed of insoluble fiber (0.3g/100g).
Serving suggestion: Consume 1 large slice (approximately 200g), fresh.
Melon is mainly composed of insoluble fiber (0.8g/100g).
Suggested consumption: Consume 1 large slice (approximately 150g), in its natural state.
Tangerine is mainly composed of soluble fiber (1.7g/100g).
Suggested consumption: Consume 1 medium unit, in its natural state.
Strawberries are mainly composed of soluble fiber (1.5g/100g).
Suggested consumption: Consume 10 medium units, in natura, pure, in recipes or in juices/vitamins.
Loquat is mainly composed of insoluble fiber (3g/100g).
Suggested consumption: Consume 2 medium units, fresh.
Pequi is mainly composed of insoluble fibers (3.2g/100g).
Suggested consumption: Consume 1/2 cooked unit, added to recipes, for example.
The pear is mainly composed of soluble fiber (3g/100g).
Serving suggestion: Consume 1 medium unit with skin, fresh.
Peaches are mainly composed of insoluble fiber (1.5g/100g).
Serving suggestion: Consume 1 medium unit with skin, fresh.
Pomegranate is mainly composed of insoluble fiber (4g/100g).
Suggested consumption: Consume 1/2 medium unit with seeds, in its natural state.
Seriguela is mainly composed of insoluble fibers (2g/100g).
Suggested consumption: Consume 6 medium units, fresh.
Dates are mainly composed of insoluble fiber (6.7g/100g dry).
Suggested consumption: Consume 2 medium, dry units.
Tamarind is mainly composed of insoluble fiber (5.1g/100g).
Suggested consumption: Consume 2 tablespoons, raw or add to recipes.
Tangerine is mainly composed of soluble fiber (1.8g/100g).
Suggested consumption: Consume 1 medium unit, in its natural state.
Umbu is mainly composed of insoluble fibers (2.5g/100g).
Suggested consumption: Consume 7 medium units, fresh, pure, in juices or in recipes.
Eating fruits rich in fiber offers several health benefits, including:
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Comentários
Bom dia!
Gostei de saber quais frutas tem muita fibra. Quanta frutas devo consumir diariamente para obter as fibras necessárias para o bom funcionamento do intestino.
O artigo foi um despertar de consciência, pois não tinha noção da importância das frutas.
Muito obrigada.
Monica
BH. MG
