The Top 10 Exotic Fruits Highest in Fibre

Fibre is an essential nutrient that plays a crucial role in maintaining a healthy digestive system. While many people associate fibre with grains and vegetables, fruits—particularly exotic fruits—can be an excellent source of dietary fibre. 

In this blog, we will explore what fibre is, why we need it, how much we should consume daily, and the consequences of a fibre deficiency. We will also highlight ten exotic fruits that are among the highest in fibre, detailing their origin, taste, fibre content, and their percentage of the recommended daily intake.

What is Fibre and Why Do We Need It?

Fibre is a type of carbohydrate that the body cannot digest. It comes in two forms:

1. Soluble Fibre: Dissolves in water and helps regulate blood sugar and cholesterol levels.

2. Insoluble Fibre: Adds bulk to stool and aids in digestion and bowel movements.

Fibre is essential for overall health, particularly for:

• Digestive Health: Helps prevent constipation and promotes a healthy gut microbiome.

• Heart Health: Reduces bad cholesterol (LDL) and lowers the risk of heart disease.

• Blood Sugar Control: Slows down sugar absorption, preventing spikes in blood glucose levels.

• Weight Management: Promotes satiety and reduces overeating by keeping you full for longer.

How Much Fibre Do You Need Per Day?

The recommended daily intake (RDI) of fibre varies depending on age and gender:

• Men (18-50 years): 30-38g per day

• Women (18-50 years): 21-25g per day

• Children (Under 18 years): 15-25g per day

Despite its importance, many people consume far less fibre than recommended, leading to digestive and metabolic issues.

What Happens If You Lack Fibre in Your Diet?

A diet lacking in fibre can lead to various health issues, including:

• Constipation: Difficulty passing stools due to a lack of bulk.

• Increased Blood Sugar Levels: Poor regulation of glucose, which can contribute to diabetes.

• Weight Gain: Reduced satiety leads to overeating and weight gain.

• Higher Risk of Heart Disease: Increased cholesterol levels and poor cardiovascular health.

• Digestive Disorders: Higher risk of developing diverticulitis and irritable bowel syndrome (IBS).

10 Exotic Fruits Highest in Fibre

1. Passion Fruit

• Origin: South America

• Taste: Sweet-tart, tropical, and aromatic

• Fibre Content: 10g per 100g (40% of daily intake)

• Interesting Fact: The seeds are edible and contain most of the fibre.

2. Guava

• Origin: Central America and the Caribbean

• Taste: Sweet and slightly tangy with a grainy texture

• Fibre Content: 9g per 100g (36% of daily intake)

• Interesting Fact: The skin and seeds provide the highest fibre content.

3. Pomegranate

• Origin: Middle East and India

• Taste: Juicy, sweet, and slightly tart

• Fibre Content: 4g per 100g (16% of daily intake)

• Interesting Fact: The edible arils (seeds) are packed with antioxidants and fibre.

4. Figs

• Origin: Middle East and Mediterranean

• Taste: Rich, honey-like sweetness with a soft, chewy texture

• Fibre Content: 3g per medium fig (12% of daily intake)

• Interesting Fact: Dried figs have an even higher fibre concentration than fresh ones.

5. Jackfruit

• Origin: South and Southeast Asia

• Taste: Sweet and fruity, with hints of banana and pineapple

• Fibre Content: 2.5g per 100g (10% of daily intake)

• Interesting Fact: Jackfruit is the largest tree-borne fruit in the world.

Conclusion

Fibre is a crucial part of a balanced diet, and exotic fruits provide an enjoyable and nutritious way to increase your intake. By incorporating high-fibre fruits such as passion fruit, guava, and pomegranate into your diet, you can improve digestion, maintain a healthy weight, and support overall well-being.

To shop exotic fruits and how to incorporate them into your diet, visit exoticfruits.co.uk and start your fibre-rich journey today!