Are apples good for fiber?

Which has more fiber an apple or pear?

Both apples and pears are good sources of fiber. Both fruits contribute significantly to this total, with a large apple containing about 5.4 grams of fiber, while a pear has about 7.1 grams. In addition to keeping you fuller longer, fiber lowers cholesterol and blood sugar and prevents constipation.

Constipation can make you feel bloated, and eating more fruit can be a constipation remedy because it, too, is high in dietary fiber. Plums, pears, and apples are good choices because much of their fiber can be found in their edible skins — and they’re also high in pectin, a naturally occurring fiber.

Scrambled eggs are protein-packed, but they’re not a good source of fiber. You can change that by tossing in some chopped veggies like spinach, broccoli, artichoke, or avocado. Or use them as a filling in an omelet. Serve with half a whole wheat English muffin or a slice of whole-grain toast for even more roughage.

Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flaxseeds). One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals.

Eat fresh and dried fruit. Fruit, especially dried fruit, is loaded with fiber and is one of the foods that help relieve constipation. Along with water, fiber helps give stool the right consistency to pass easily. Good fruit choices for a constipation diet are raisins, prunes, figs, bananas, apples, and applesauce.

That’s not all. “Watermelon contains dietary fiber for digestive health as well as potassium, a mineral that helps keep blood pressure capped,” says Cynthia Sass, MPH, RD, Health’s contributing nutrition editor.

Instead of turning to chalky store-bought high-fiber bars, try out some of these tastier choices.

Orange Spinach Smoothie. Pin it.

Raspberry Cream Cheese Toast.

Mediterranean Artichokes.

Enlightened Bars.

Stuffed Apple With Steel-Cut Oatmeal.

Sweet Potato Fries.

Pear and Cottage Cheese.

Edamame Hummus.

Bran from many grains is very rich in dietary fiber. Oat bran is high in soluble fiber, which has been shown to lower blood cholesterol levels. Wheat, corn, and rice bran are high in insoluble fiber, which helps prevent constipation.

Bananas are a conundrum when it comes to constipation foods to avoid. It’s a matter of timing: Unripe bananas can cause constipation; ripe bananas can help relieve constipation. Bananas also contain fiber (pectin), which draws water from the intestines toward the stool.

Here are 17 foods that can help relieve constipation and keep you regular.

Prunes. Dried plums, known as prunes, are widely used as a natural remedy for constipation.

Apples. Apples are rich in fiber.

Pears.

Kiwifruit.

Figs.

Citrus Fruits.

Spinach and Other Greens.

Jerusalem Artichoke and Chicory.

Health benefits. One stalk of celery contains only about 10 calories, while a cup of chopped celery contains about 16. It also contains dietary fiber (1.6 grams per cup), which helps curb cravings because it absorbs water in the digestive tract, making you feel fuller longer.

An average-sized baked potato with skin provides about 170 calories and 4 grams of fiber, or 16 percent of the daily value. Although smaller baked potatoes are approximately 20 percent lower in calories and fiber, they still count as a good source.

A small, raw, unpeeled apple weighing just over 5 ounces provides 77 calories and 3.6 grams of fiber, an amount equivalent to about 14 percent of the daily value for fiber. Without skin, a small apple has 63 calories and just 1.7 grams of fiber, according to USDA data.

The national fiber recommendations are 30 to 38 grams a day for men and 25 grams a day for women between 18 and 50 years old, and 21 grams a day if a woman is 51 and older. Another general guideline is to get 14 grams of fiber for every 1,000 calories in your diet.

Bananas Are High in Fiber. Fiber has long been claimed to help prevent and relieve constipation (2, 3). It’s thought to absorb water, helping stools stay large and soft. This helps improve the movement of the stool through your digestive tract (4).

Actually, any cereal that has 5 grams of fiber or more in a serving counts as high fiber. 9. Oatmeal. Whether its microwaved or stove-cooked, oatmeal is good fiber.

Chart of high-fiber foodsFruitsServing sizeTotal fiber (grams)*Raspberries1 cup8.0Pear, with skin1 medium5.5Apple, with skin1 medium4.4Banana1 medium3.

High Fiber Breakfast (That Isn’t Cereal!)

Chia Pudding. With four grams of fiber per tablespoon, chia seed (yes, as in ch-ch-ch-chia) delivers twice the fiber of bran flakes, writes Bob Arnot, M.D. in his book, The Aztec Diet.

Almond Butter Smoothie.

Avocado Toast.

Pumpkin Oatmeal.

Breakfast Tacos.

Metamucil powder formulations deliver approximately 2.4 g of soluble fiber per serving. Metamucil capsules deliver 1.8 grams of soluble fiber and Metamucil capsules plus calcium deliver 2.1 grams of soluble fiber per serving.

Foods that are generally allowed on a low-fiber diet include:

White bread without nuts and seeds.

White rice, plain white pasta, and crackers.

Refined hot cereals, such as Cream of Wheat, or cold cereals with less than 1 gram of fiber per serving.

Pancakes or waffles made from white refined flour.

Chicken breast contains zero fiber, yet provides you with 21 grams of protein in a 100 gram serving.