Which fruits and vegetables contain most fiber? | How to be healthy

 High fiber foods are essential for good health.  So eat plenty of fruits and vegetables, which are packed with soluble fiber. Make sure at least that if you eat fruits and vegetables, you choose the most fiber-rich variants. 

 Sufficient fiber food is beneficial for blood pressure.  But they are especially effective against atherosclerosis, creating the risk of heart disease reduction.  The fine fibers decrease the relatively short-term risk of dying from heart diseases.  It is best to eat 30 grams of fiber daily.  Most people daily get the food, only 15 grams of dietary fiber within.  You should consume daily at least the following sufficient fiber in your diet:
•  2 ounces vegetable
•  2 pieces of fruit
•  about 6 slices of whole-meal bread
•  2 ounces potatoes / whole-wheat pasta or rice / pulses

Soluble vs. insoluble fiber

In fruits and vegetables there is soluble fiber and in whole grain products is mainly insoluble fiber.  For a long time, it has been thought that it’s precisely the insoluble fiber which is best for the intestines.  But research has shown that insoluble fiber may give more complaints because they irritate the intestinal wall.  Here, especially people with irritable bowel syndrome are affected.  They can relieve symptoms such as abdominal pain just by less wheat fiber and more soluble fiber from fruits and vegetables.

 Fiber in fruits

According to a survey of all fruits mangoes, pears and oranges contain most fiber.  They contain three grams per serving of fiber.  Berry fruits such as black, blue or red currants are also real fiber bombs.  The much-eaten apple is also a good source of fiber, with about two grams per serving.  There is a difference between the types of apples. Thus, the Elstar and Golden Delicious have more fiber than the Granny Smith.  Condition is that you should eat apples with peel, because otherwise there only 0.9 grams of fiber.  Below the list are fruit melons, strawberries and grapes.

Fibers in vegetables

With 4.5 grams of dietary fiber in one serving of 150 grams of broccoli is the undisputed leader of the fiber vegetables.  This green vegetable is followed by carrots, red cabbage and green beans with 3.8 grams per serving of 150 grams. Tomatoes, cucumbers and lettuce are relatively low in fiber.

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