High Fiber Foods: The Grapefruit
Americans are not getting enough fiber in their diets, according to a recent report. The average person needs at least 20 gram of fiber to aid digestion. Because most fiber is insoluble, it absorbs water as it moves through the digestive tract and promotes regular bowel movements. In other words, it helps you go to the toilet, number two. Why is this important?
Fiber is a carbohydrate that cannot be digested by our bodies. It is found in plant foods, whole grains, beans, and nuts. Because they are often low in calories, fat and cholesterol, fruits and vegetables are the healthiest source of dietary fiber. For people who are on a diet, fresh fruit is probably the best option. High in vitamins and minerals, a fruit that contains copious quantities
of fiber has few calories, since our bodies cannot absorb them.
Which fruit is best?
Most fresh fruit contains dietary fiber. Unfortunately, their juices do not. Fiber is typically found in the pulp or the skin of a fruit, and when it is juiced, the fiber is lost. A glass of orange juice, for example, does not contain any dietary fiber. You must consume fresh fruit if you want the full health benefits.
With a whopping 12 grams of dietary fiber in each serving, the grapefruit is the king of the proverbial hill. There's just one catch. In order to get at those 12 grams, you must consume the chewy walls that separate the fruit segments. That's where all the fiber is. Of course, most people do not do this. They simply scoop the fresh fruit out with a small spoon and throw out the rind with the attached walls. But if they knew that the wall contained fiber, would they eat them?
That's hard to say. The chewy walls of the grapefruit are perfectly edible. However, their toughness and texture is enough to turn most grapefruit lovers off. Most folks who eat them on a regular basis boil them first, which makes them softer and easier to eat. Why go through all the trouble?
As we mentioned, dietary fiber promotes digestion. Studies have shown that it helps promote digestive health and that it may even reduce the risk of certain types of cancer, most notably colon cancer. Doctors also often prescribe high-fiber diets to their patients who suffer from heart disease and high blood pressure. Studies have shown that dietary fiber may help lower cholesterol levels. Citrus fruits like the grapefruit are low in calories and fat and cholesterol free. Red and pink grapefruits also contain a flavonoid called Naringenin, which may reduce the risk of prostate cancer in male subjects.
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