Strawberries are pretty rich in fiber. They contain 2 grams of fiber per 100g, while a cup provides almost 12% of the recommended daily intake!
Are strawberries high in fiber?
Strawberries have 2 grams of fiber per 100g. Just a strawberry contains up to 0.54 grams of fiber![1]
A cup of sliced strawberries contain about 3.3 grams of fiber. This amount is 12% of the recommended daily intake.
Do strawberries contribute to the daily fiber intake?
Yes, strawberries help meet our daily needs of fiber. A serving provides more than 10% of the Daily Value!
Healthy people can eat more than a cup of raw strawberries a day. They’re mainly water, and also, they’re pretty low in calories and sugar. Even people with diabetes can eat reasonable amounts!
Strawberries are the ideal fruit to satisfy your sweet tooth. You could add them to smoothies or eat them as a healthy dessert.
But, you should avoid processed foods such as strawberry jams, syrups, juices, or strawberry yogurts. In most cases, they have negligible amounts of fiber, while they’re packed with sugar.
Do strawberries have more fiber than other berries?
In fact, strawberries have the lowest amount of fiber as compared to other common berries. For instance, blueberries and cranberries have a much higher fiber content.
Health benefits of strawberries
Strawberries have many other health benefits as well.
Above all, they’re particularly rich in vitamin C. A serving can provide the recommended daily intake.
Moreover, strawberries are high in melatonin. Melatonin is known as the sleep hormone. It regulates the internal circadian rhythm. Also, it helps lose weight, as it plays a key role in insulin secretion and regulates glucose.[2]
Furthermore, strawberries are pretty rich in flavonoids, anthocyanins and phenolic acids. These compounds have potent antioxidant properties. Actually, strawberry phenolics detox the body, fight oxidative stress, protect and repair DNA damage. Hence, they may have a beneficial effect on many common diseases.[3,4]
Even people with certain health issues, such as kidney disease, who should follow a low-potassium diet could eat strawberries. They contain moderate amounts of potassium. Strawberries contain about 153 mg of potassium per 100g.
Other common foods high in fiber
It’s important to consume the recommended daily intake of fiber. Therefore, we should consume a wide variety of plant-based foods.
Above all, you should start consuming legumes and beans. They’re the richest foods in fiber. For instance, a serving of lentils provides more than 50% of the recommended daily intake of fiber!
Vegetables, whole grains, seeds, and nuts are also great dietary sources of fiber.
Fruits contain decent amounts of fiber as well. They can help us meet our daily needs.
Getting high amounts of fiber is easy. Even favorite foods such as popcorn, potatoes, pasta, and chocolate are excellent dietary sources of fiber.
Why should we follow a fiber-rich diet?
A diet high in fiber is beneficial for health. It 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![5]
We should consume at least 284 grams of fiber on a 2,000 calorie diet. 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, it’s crucial to consume more plant-based foods. Plants are the only sources of fiber. There is no fiber in animal-based foods like meat, eggs, or dairy. Refined-products contain negligible amounts of fiber as well.
