Many people eat fruit every day, some for vitamins, some to boost immunity and some as a light snack. But if the aim is to increase fibre in the body, not all fruits are equal. Here is how some familiar fruits compare on fibre.

Fibre plays an important role in keeping digestion normal, reducing constipation and controlling blood sugar, and it also helps keep you full for longer. So the diet needs enough of it.

• Guava: Not very juicy, but packed with nutrients. A medium guava can contain about 8-9 grams of fibre, which puts it near the top of the list. It can be a great choice for people with constipation or who want to control blood sugar.
• Pear: A medium pear can provide up to 6-8 grams of fibre. It is also rich in vitamin C, vitamin K and minerals such as copper. Sweet and juicy, it is easy to include in the diet.
• Apple: A very common everyday fruit. A medium apple contains about 4.4-5 grams of fibre. Apples suit everyone from children to people with diabetes, and eating them regularly helps keep digestion normal.
• Banana: Many people eat bananas to keep the stomach clear. A medium banana contains about 3.1 grams of fibre. Though not the top for fibre, it is easily available and nutritious, so it can stay in the diet.
• Orange: A medium orange can provide about 3 grams of fibre. It is also a good source of vitamin C, helping immunity while adding a little fibre.

Pineapple and watermelon are nutritious but relatively low in fibre, so they are best not made the first choice if the only aim is to increase fibre.

If the goal is more fibre, guava and pear lead, apple is in the middle, and banana and orange are somewhat behind. But it is wiser to choose fruit with overall nutrition in mind, not just fibre. Keeping variety and including several fruits in the daily diet is the way to get a proper balance of nutrients.

Sources cited: USDA FoodData Central, National Institute of Nutrition, World Health Organization.

Source: Jagonews24. First published in Bengali on The Agro News.