Oranges are an excellent dietary source of fiber. A large orange contains up to 3.6 g of fiber, or 13% of the daily recommended dose!
Why do we need to consume fiber?
Fiber is essential for good health. High fiber intake has been linked to significantly lower risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Also, high fiber intake may lower elevated blood pressure and serum cholesterol levels, improve insulin sensitivity and enhance immune function!
Moreover, fiber contributes to healthy gut microbiota, which is crucial for good health. Gut microbiota protects the body from chronic inflammations, improves metabolic processes, and promotes weight loss, due to regulation of appetite!
How much dietary fiber do we need a day?
The daily recommended intake of fiber is 14 g per 1,000 calories. Hence, we should get at least 28 g of fiber per a typical 2,000 calorie diet. If you consume more calories, you should get more fiber as well. There isn’t a maximum safe dose of fiber.
However, most people fail to consume adequate amounts of fiber. Average fiber intake for people who follow a standard Western diet is less than half of the recommended dose! That’s because fiber is naturally present only in plant-based foods. Animal products and highly processed foods contain no fiber.
How much fiber is in an orange?
Orange is an excellent dietary source of fiber. It contains 2.4 g of fiber per 100 g. Moreover, a large orange contains about 3.6 g of fiber, or 13% of the daily required dose!
Certainly, eating whole oranges is a great way to boost your daily fiber intake. Oranges hydrate the body, as they consist 87% of water, and they’re packed with electrolytes! Moreover, an orange has only 70 calories and 14 g sugars. Most noteworthy, just a large orange contains 75% of the daily recommended dose of vitamin C!
What’s the fiber content of orange juice?
In contrast, orange juice contains negligible amounts of dietary fiber. Even a 12 oz glass of homemade, freshly squeezed orange juice with pulp contains only 0.75 g of fiber. This dose is less than 3% of the daily recommended intake.
Furthermore, most commercial orange juices contain no fiber whatsoever. They’re mainly sugars.
Common foods high in fiber
Following a well-balanced, whole-food, plant-based diet is the easiest way to boost fiber intake. Only plants contain dietary fiber. Beans, vegetables, herbs, fruits, whole-grains, seeds, and nuts are the best sources of fiber!