Dietary fiber, also called roughage, is the indigestible part of plant-based foods. It simply passes through your digestive tract, where it is fed on beneficial bacteria lining the walls of your intestines. It is an essential food component that has a lot of health benefits.
Fiber is good for your gut health. [1] It can relieve constipation and improve bowel movement. [2] Including it in your diet can also reduce the risk of type 2 diabetes [3] and heart disease [4]. If you’re trying to lose weight, increasing your fiber intake can help you cut your calorie consumption and lose weight faster.
People sometimes classify fiber as either insoluble or soluble. Most fiber-rich foods contain both of them. Insoluble fiber refers to fiber that doesn’t dissolve in water and helps improve digestion. Soluble fiber dissolves in water and helps reduce cholesterol and regulates blood sugar. Some scientists have argued that this classification does not hold. [5]
Fiber is mostly found in fruits, vegetables, legumes, and whole grains. This article explores some fruits and vegetables that are rich in fiber.
Avocados
Avocados are pear-shaped fruits with green or blackish skin. It has a big, large seed surrounded by a yellow pulp. They are very common in the tropics.
You can get up to 10 grams of fiber from one cup of raw avocado juice or 6.7 grams in every 100 grams. [6] This fruit is also rich in healthy fats, magnesium, potassium, vitamin C, vitamin E, and vitamin B.
Avocados can easily be included in your diet. You may choose to eat it raw alone or with eggs and salads.