Fruits are good sources of soluble fibers, which increase satiety by decreasing the desire to eat because they form a gel in the stomach, and are also good sources of soluble fibers that increase fecal cake and fight constipation, even preventing cancer of the stomach. intestine.
To make a slimming fruit salad, rich in fiber and delicious, just choose the fruits you like best on the table, giving preference to those that have less calories.
Fiber content in fruits
The table below shows the amount of fiber and calories contained in 100 g of fruits that are normally used in food.
| Fruit | Quantity of fibers | Energy |
| Pequi | 19 g | 205 kcal |
| Persimmon | 6.5 g | 71 kcal |
| Avocado | 6.3 g | 96 kcal |
| Guava | 6.3 g | 52 kcal |
| Raw coconut | 5.4 g | 406 kcal |
| Jambo | 5.1 g | 27 kcal |
| Raw earth orange | 4 g | 51 kcal |
| Siriguela | 3.9 g | 56 kcal |
| Tangerine | 3.1 g | 58 kcal |
| Acai, sugar-free pulp | 2.6 g | 110 kcal |
| Banana Apple | 2.6 g | 87 kcal |
| Raw plum | 2.4 g | 53 kcal |
| Tommy Sleeve | 2.1 g | 51 kcal |
| Silver banana | 2.0 g | 98 kcal |
| Argentine apple with peel | 2.0 g | 63 kcal |
| Strawberry | 1.7 g | 30 kcal |
| Pineapple | 1.0 g | 48 kcal |
| Earthy orange, juice | 1.0 g | 41 kcal |
| Grape Italy | 0.9 g | 53 kcal |
| Melon | 0.3 g | 29 kcal |
| Watermelon | 0.1 g | 33 kcal |
Knowing the amount and type of fiber in foods not only helps you lose weight and keep your bowels regulated, but it is also good for preventing and treating hemorrhoids, controlling diabetes and even keeping your skin free from pimples.
Fruits are also rich in various vitamins and minerals that act as anti-oxidants and anti-inflammatories, improving metabolism and detoxifying the body by having, in general, plenty of water.
Recommended amount of fiber
Recommendations for daily fiber consumption vary according to age and gender, as shown below:
- Children aged 1-3 years: 19 g Children aged 4-8 years: 25 g Boys aged 9-13 years: 31 g Boys aged 14-18 years: 38 g Girls aged 9-18 years: 26 gMen aged 19-50 years: 35 g 19-50 years old: 25 gMen over 50 years old: 30 gWomen over 50 years old: 21 g
There are no fiber recommendations for babies under 1 year of age, as their diet is mainly made from milk and fruits, vegetables and minced or minced meat.
Low fiber consumption can cause problems like constipation, hemorrhoids, high cholesterol, colon cancer and a greater tendency to obesity, so watch the video below to see some tips to increase your consumption of fruits and vegetables, improving your feeding with pleasure.
