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Dried Fruit for Fiber

By:  DriedFood.com     May 2, 2013     Comments

Dried Fruit Fiber

Four of the Best Dried Fruit for Fiber

Need to increase your fiber intake but don’t want to spend all day eating fresh fruits and vegetables? A high fiber diet has a variety of health benefits including: regular bowel movements, better digestive system health, weight loss, and appetite suppression. Swapping out some of your fresh produce consumption in favor of these four dried fruits may have you jumping for joy.

Dried Apricots

Fresh apricots provide two grams of fiber for every 3.5 ounces you eat—about three averaged size fruits. The same serving size of dried apricots provides about seven grams of fiber, which accounts for about 29% of your daily recommended value. A ¼ cup serving of dried apricots (the appropriate serving size for dried fruit) will provide about 2.4 grams of fiber.

More than half of the fiber in apricots is soluble, the type of fiber that will dissolve in water. This type of fiber will combine with the water to form a gel that will help you feel fuller longer, and keep your blood sugar levels in a healthy range. It will also bind with the cholesterol in your digestive tract and help rid your body of excess waste.

Dried Figs

Fresh figs provide three grams of fiber for every 3.5 ounces you eat—about two averaged sized fruits. The same 3.5 ounces of dried figs will provide nearly 10 grams of fiber, or about 39% of your daily recommended value. Since a serving of dried fruit is so much higher in sugar, the amount of fiber in a ¼ cup serving is 3.7 grams of fiber.

About 70% of the fiber in dried figs is insoluble, the type of fiber that binds to water, instead of dissolving it. This type of fiber keeps your bowels moving more regularly by increasing the rate food moves through the digestive tract, and helps to produce softer stools that are easier to pass.

Dried Dates

One dried date contains 1.6 grams of fiber. The fiber in dates is mostly insoluble, meaning it the fiber will help keep you regular. In fact, dates are one of the best sources of insoluble fiber from fruits and vegetables. There are, however, trace amounts of soluble fiber found in dried dates.

Prunes (Dried Plums)

A single prune, which is a dried plum, contains only .6 grams of fiber. While this is less fiber compared to a date, the difference between the two is that most of the fiber is soluble fiber. Soluble fibers are ideal for those who are trying to get their cholesterol levels down, or keeping a close eye on their blood sugar levels. There is a small amount of insoluble fiber found in prunes.

Most dried fruit is higher in fiber than its fresh counterpart, so virtually any dried fruit you eat will provide fiber. However, these four are your best choices because they are packed with nutrition.

Balanced Diet with Fiber

By including each of these dried fruits in your diet, you will be able to create a nice balance between soluble and insoluble fiber in your diet. To be healthy, your body needs both types of fiber. If you don’t have enough soluble fiber in your diet, you are not really cleaning out your digestive tract and could have cholesterol hiding in your bowels. You may also feel hungrier more often, which could lead to overeating. If you don’t have enough insoluble fiber in your diet, your bowels may not move as often as they need to, leading to constipation.

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