"Eating a High-Fiber Diet Doesn’t Have to Be Boring"
Gastroenterologist Dr. Will Bulsiewicz is a big advocate for fruit, and it's easy to see why. Packed with fiber, fruit supports gut health, heart health, and can decrease the risk of certain cancers.
"Eating a high-fiber diet doesn't have to be boring," Bulsiewicz shared in a recent Instagram reel. "It can be spectacular and delicious."
Contrary to the common misconception that fruit causes weight gain, Bulsiewicz emphasizes that fruit can actually help with weight loss. His favorite fruits are rich in fiber, making them perfect for healthy digestion and weight management.
Dr. Bulsiewicz's Top Four High-Fiber Fruits
Here are Dr. Bulsiewicz's top fruit picks for flavor, nutrients, and health benefits, along with recipes to incorporate these fruits into your daily diet.
1. Raspberries
Bulsiewicz's top choice for gut health, raspberries are high in fiber, providing 8 grams per cup. They're also rich in vitamin C, supporting healthy skin. Enjoy them as a snack, or use them to top off oatmeal or smoothie bowls.
2. Figs
Often overlooked, figs are in season and perfect for enjoying their fiber-rich benefits. Each fig contains 1 to 2 grams of fiber. Figs are also a good source of calcium and magnesium, promoting strong and healthy bones. Try figs in recipes for breakfast, lunch, dinner, and dessert.
3. Avocados
Surprisingly, avocados are a single-seed berry. A medium avocado has 10 grams of fiber, aiding weight loss and promoting healthy gut function. Avocados also contain lutein, which supports brain health. Spread it on toast or add it to salads for a nutritious boost.
4. Green Kiwis
Two green kiwis provide about 5 grams of fiber. This fiber absorbs water, helping to improve constipation and gut symptoms. Clinical studies have shown that kiwifruit can effectively improve digestive health. Enjoy kiwis in fish tacos with kiwi salsa or as a sweet dessert with chocolate and pistachios.
The Bottom Line
Incorporating high-fiber fruits like raspberries, figs, avocados, and green kiwis into your diet can make eating healthy both delicious and satisfying. By embracing these nutrient-dense fruits, you can enhance your overall well-being and enjoy a vibrant, fiber-rich diet.
About Emily Lachtrupp, M.S., RD: Emily Lachtrupp is a registered dietitian with experience in nutritional counseling, recipe analysis, and meal planning. She has worked with clients dealing with diabetes, weight loss, digestive issues, and more. In her spare time, she enjoys exploring Vermont with her family and dog, Winston.
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