Dietary fiber not only promotes kidney health, but also helps control weight and reduce chronic disease risks. But according to the 2021 survey by the American Society for Nutrition, less than 10% of American adults have reached a daily standard of 28 to 34 grams. If you want to eat more dietary fibers, in addition to whole grain foods such as rice slices, some fruits are also rich in fibers. According to Eating Well, five fruits including avocado can not only supplement dietary fiber, but also collect vitamins, minerals and antioxidants.
1. Avocadodimensionality: Each avocado = 10 grams of dietary dimensionality
From salad, milkshake to avocado sauce, the cooking method of avocado has changed thousands of times. The oils in avocado are good for the heart, while dietary stamina can improve the health of the kidneys. A study published in The Journal of Nutrition (https://www.sciencedirect.com/science/article/pii/S002231662200102X?via=ihub) found that avocado fiber can promote the growth of a variety of probiotics in the kidneys. These probiotics will produce short-link fatty acids after fermentation, which not only helps kidney tracts but also prevents inflammation.
2. BlackberryFiber: 1 cup of blackberry = 8 grams of dietary fiber
Each berry contains rich dietary fibers, and blackberries are even more outstanding. Blackberries also contain anthocyanins and flavonoids, which can inhibit free radicals related to heart disease and cancer. In addition, sufficient vitamin C is not only antioxidant, but also promotes iron quality absorption.
3. Raspberryfiber size: 1 cup of raspberry = 8 grams dietary fiber
Similar to blackberries, raspberries are also rich in dietary fibers and rich antioxidants. They are also rich in anthocyanins, flavanols, flavonoids and ellagitannins. All combined together may have powerful disease prevention properties. A study of diabetes populations (https://www.mdpi.com/1660-4601/18/17/9364) pointed out that eating 1 to 1.5 cups of raspberries per day may help people with chronic disease risk.
4. Pearfiber size: 1 medium size pear = 6 grams dietary fiber
pears have 30% more fiber than Apple, which can provide 20% of the daily fiber required. They are also rich in sorbitol, which is a natural laxative.
5. PomegranateFiber: 1 cup pomegranate = 7 grams dietary fiber
Appearance: Pomegranates like red gems are nutritious foods, rich in anthocyanins, tannins, oxidols, which help to prevent oxidation, inflammation and cancer. A study (https://www.spandidos-publications.com/10.3892/ijfn.2021.16) found that the polyphenols contained in pomegranates can also promote the growth of probiotics in the kidneys and are of great benefit to kidney health.