Fruits are good sources of soluble fiber, which increase satiety by reducing the urge to eat by forming a gel in the stomach, and are also good sources of soluble fiber that increase faecal feces and fight constipation, intestine.
To make a fruit salad to lose weight, rich in fiber and delicious, just choose the fruits you like the table, giving preference to those who have fewer calories.
Fruit fiber content
The following table shows the amount of fiber and calories contained in 100 g of the fruits that are normally used in food.
| Fruits | Number of fibers | Energy |
| Pequi | 19 g | 205 kcal |
| Khaki | 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 ground orange | 4 g | 51 kcal |
| Ciriguela | 3.9 g | 56 kcal |
| Tangerine | 3.1 g | 58 kcal |
| Acai, pulp without sugar | 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 |
| Earth 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 helps not only to lose weight and keep the gut regulated, but is also good for preventing and treating hemorrhoids, controlling diabetes and even keeping skin free of pimples.
Fruits are also rich in various vitamins and minerals that act as anti-oxidants and anti-inflammatory, improving metabolism and detoxifying the body by having, in general, enough water.
Recommended amount of fiber
Recommendations for daily fiber intake vary according to age and gender, as shown below:
- Children 1-3 years : 19 g
- Children 4-8 years : 25 g
- Boys 9-13 years : 31 g
- Boys 14-18 years : 38 g
- Girls 9-18 years : 26 g
- Men 19-50 years : 35 g
- Women 19-50 years : 25 g
- Men over 50 years : 30 g
- Women over 50 years : 21 g
There are no fiber recommendations for infants less than 1 year of age, since their feeding is made mostly of milk and fruit, 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 following video to see some tips to increase consumption of fruits and vegetables, improving your feeding with pleasure.
