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7 High Fiber Fruits for Breakfast and Snacks

Delicious fruits are one of nature's true gifts and add important antioxidants, vitamins, minerals and phytonutrients for better health into your diet.

Some fruits do have quite a bit of natural sugar but are also full of dietary fiber. Because of this, the effect they have on your blood sugar is much less pronounced than processed grain products. This makes high fiber fruits a much better breakfast than cereal flakes or toast and a healthy energy snack for mid-morning or late afternoon. Let's have a look at seven of the best.

7 High-Fiber Fruits

Fruit high fiber

1. Berries

Blackberries, blueberries, raspberries, strawberries, goji berries and many more are simply bursting with phytonutrients that help protect your body from diseases like cancer and improve your cardiovascular system. They are also great for preserving your vision and enhancing your skin and are one of the best fruit sources of digestive fiber for better health.

One important thing to do with berries is to either get them organic, or soak them in hot water with a splash of apple cider vinegar when you get them back from the store to minimize pesticide residue. Drain them in a colander and keep them in it wrapped in a tea towel in the fridge for longer shelf life.

You can also take them to work in a sealed container for a healthy snack in the morning or afternoon. Regularly having a cup of berries a day can quickly do some amazing things for your overall health and well-being.

2. Apples

Juicy apples are a great tasting and highly nutritious snack, full of pectin fiber that binds to toxins in your digestive tract and improves elimination.

Apples like this variety are also exceptionally rich in flavonoids like quercetin, myricetin, kaempferol, epicatechin, chlorogenic acid and procyandin B2. Studies on these compounds are showing some amazing health benefits, including reducing your risk of heart disease, diabetes and cancer, positively influencing many factors that affect weight loss and even stimulating better hair growth.

Low glycemic fruit

A couple of apples for breakfast is a much healthier start to the day than corn flakes or a muffin or bagel. Like berries though, they do need to be organic or soaked in hot water and vinegar for sprays.

I'd also recommend getting a small, soft bristled scrubbing brush and scrubbing each apple after it has soaked for a few minutes to remove the wax coating. This can be done in a big batch when you get a bag of them home from the store to save time. Most of the flavonoids found in apples are in or just under the skin so this method is far better than peeling them.

3. Grapefruit

A big grapefruit is a great weight loss breakfast, high in nutrients and enzymes that help to burn body fat. It is also full of vitamin C and antioxidant lycopene to protect your cells from free radical damage and boost your body's immunity to infections.

Grapefruits are known to lower cholesterol, increase your metabolism, boost liver function and improve your digestion. This is one very healthy fruit to start the morning with.

Don't go and ruin all of these health benefits of grapefruit by topping it with sugar though. If you want it to be a little sweeter, simply spread a couple of drops of stevia over the top of it with your spoon.

Black cherry soda

4. Cherries

Like berries, cherries are packed with antioxidants that protect you at a cellular level from free radical damage. They are a great source of anthocyanin flavonoids, vitamin C, iron and magnesium and have strong anti-inflammatory properties within your body.

In spite of their sweetness, cherries are one of the best high fiber fruits. They have a low glycemic load and a bowl of them makes a great mid-morning snack.

Again, it's recommended to soak them in hot water and vinegar before eating them. This will also increase their sometimes poor shelf life. Do the whole bag when you first get them back to your kitchen. Drain them and keep them in the fridge, ready to go for many days.

5. Pineapple

Tropical pineapples are juicy and deliciously sweet. They are also an extremely high fiber food. It's this beneficial fiber that slows down the rate at which they digest and keeps you full for a surprisingly long time after eating them.

With significant levels of vitamin C, potassium, phosphorus and calcium, pineapples also contain a special digestive enzyme called bromelain. The ability of bromelain to break down proteins and fight inflammation makes it especially good for reducing pain associated with arthritis, osteoporosis and sporting injuries.

Just a slice or two of a big fresh pineapple makes a sweet, yet filling and slow digesting snack.

High fibre fruit

6. Apricots

Low in calories but high in dietary fiber, vitamins, minerals and antioxidants, fresh apricots are a delicious snack or a healthy addition to a mixed fruit breakfast. Full of vitamin C and pro-vitamin A and with an array of minerals like potassium, iron, zinc and manganese, regularly having apricots in your diet is believed to lower your risk of heart disease and certain cancers.

Unfortunately, once again, this fruit is best bought organic or soaked in hot water for a few minutes with a big splash of vinegar before eating.

7. Avocados

For such a rich and creamy food, avocados are surprisingly high in digestive fiber. They also contain very high levels of beneficial monounsaturated fats for a healthy heart and better skin.

Much more on the health benefits of avocados here. Also, try this amazing avocado breakfast guacamole if you'd like something that will really fill you up in the morning.

Eating for Energy

All of these high fiber fruits make a great breakfast on their own, but it can be even better to mix them up for some amazing flavors. A handful of berries and cherries are great with any of the other fruits listed here. For something really special try chopped apples, apricots and pineapple for an amazing way to start off your day.

I hope you enjoyed this list of high fiber fruits for breakfast. Replace sugary cereals with these or other Better Breakfasts and you'll notice the difference, both in your waistline and in your daily energy levels.

At a higher level, what if you could swap out all of the foods that drain your energy for those that really charge you up and banish tiredness and fatigue? Yuri Elkaim's Eating for Energy site is about just how to do that. When you're ready to leave the standard Western 'dead food' diet behind, his plan and simple 10 minute recipes are a great way to get started.

Jim Dillan
 

Jim Dillan is health and wellness researcher, writing about natural nutrition, improving your physical and mental well-being and moving to a healthier lifestyle. His website Superfood Profiles has detailed articles on superfood health benefits, hair and skin treatments and healthy recipes.

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