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Fibre Content of Food

Fruit is an excellent source of fibre and can contribute to the recommended 25-30 grams per day.
Typical deficiencies in the modern diet are fibre, protein and nutrients. Excesses in the diet include carbohydrates, sugars, saturated fats and salt.

Here are some top fruits that provide valuable fibre and nutrients to the body:

Apples – 1 medium apple (80 calories, 0 g fat): An apple’s 3 g of fibre help you meet your fibre goal of 25 g to 30 g daily. Foods high in fibre can lower heart disease risk.
Bananas – 1 medium (105 calories, 0 g fat): Bananas are a great source of potassium, which plays a key role in heart health and muscle function. Plus each one has 3 g of fibre.
Blackberries – 1 cup (64 calories, 0 g fat): This fruit boasts a whopping 8g of fibre in a single cup.
Blueberries – 1 cup (81 calories, 0 g fat): Blueberries help prevent and treat bladder infections by making it hard for bacteria to stick to urinary tract walls. Fibre- 3.5.
Mangoes – 1 mango (135 calories, 1 g fat): A single mango has enough beta-carotene to cover your RDA for vitamin A while racking up 57 mg of vitamin C; Fibre-3.7g.
Oranges fruits– 1 medium orange (61 calories, 0 g fat): One orange provides an impressive 50 mg to 70 mg of vitamin C, 40 mcg of folic acid and 52 mg of calcium. Fibre-3.1g.
Prunes – 1/3 cup, stewed (87 calories, 0 g fat): Prunes’ famed laxative effect is no mystery: There are 5 g of fibre (both soluble and insoluble) in just 1/3 cup.
Raspberries – 1 cup (60 calories, 0 g fat): Teeming with 8g of fibre per cup, they also boast vitamin C, ellagic acid and anthocyanins.
Strawberries – 1 cup, sliced (50 calories, 0 g fat): Strawberries have high levels of ellagic acid and anthocyanins, and are rich in vitamin C (95 mg per cup) and fibre (3.3 g per cup).

Fibre Content of Fruit

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