Papaya is a good dietary source of fiber. An 1-cup serving contains 2.5 g of fiber, or 9% of the recommended daily intake!
Health benefits of fiber
Consuming adequate amounts of fiber is crucial for good health. Fiber has been associated with a lower risk of developing heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. It may lower elevated blood pressure and serum cholesterol levels, improve insulin sensitivity and enhance immune function![1]
We should consume at least 14 g of fiber per 1,000 calories. Hence, people who follow a typical 2,000-calorie diet should consume at least 28 g of fiber a day. More is better, though.
Getting too much fiber from food is rather unlikely. Actually, 90% of Americans fail to meet the recommended daily intake! So, most people would benefit from consuming more foods high in fiber.
Is papaya a good dietary source of fiber?
Papaya contains decent amounts of dietary fiber. It has 1.7 g of fiber per 100 g, or 2.5 g of fiber per an 1-cup (145 g) serving. This dose is about 9% of the recommended daily intake.[2]
Moreover, a small papaya fruit (160 g) provides 2.7 g of fiber, while a large papaya fruit (780 g) provides up to 13.3 g of fiber!
Dried papaya contains 4.5 g of fiber per 100 g, while canned papaya contains 1.5 g of fiber per 100 g. Furthermore, papaya juice has only 0.6 g of fiber per 100 g.
Health benefits of papaya
Papaya is good for health. It may protect from many oxidative stress-related diseases, as it’s particularly high in antioxidant compounds. Antioxidants fight inflammation. Chronic inflammation has been associated with cancer, diabetes, and heart disease![3,4]
Moreover, papaya pulp and seeds may help reduce cholesterol levels and high blood pressure.[5]
Papaya pulp is rich in vitamin A, B-complex vitamins, vitamin C, and vitamin E, as well as minerals, such as magnesium and potassium.
In addition, not only papaya seeds are edible, but also they’re particularly high in phenolic compounds and carotenoids.
But, we should eat papaya in moderation. Especially, people with diabetes or people who follow a ketogenic diet. Papaya is high in carbs, and especially sugars.
Other common foods high in fiber
We should consume a wide variety of foods high in fiber for good health.
But, only whole, plant-based foods are rich in fiber. Refined products are poor in fiber. For instance, whole-wheat bread contains approximately 3 times more fiber than white bread! Animal products contain no fiber whatsoever.
Legumes and beans are among the best dietary sources of fiber. For instance, a serving of lentils provides more than 50% of the daily required dose of fiber! Also, beans are packed in vitamins and health-promoting phytochemicals, while they’re low in sugars.
Vegetables, whole-grains, seeds, and nuts are also great dietary sources of fiber.
Even fruits contain decent amounts of fiber. They can help us meet our daily needs. Watermelon, melon, grapes, strawberries, and pineapple are only a few common fruits high in fiber.
Getting adequate amounts of fiber shouldn’t be difficult. Even favorite foods such as popcorn, potatoes, pasta, and chocolate are excellent dietary sources of fiber.
