Fresh tomatoes, as well as most tomato products, are good dietary sources of fiber. A tomato contains up to 2.2 g of fiber, or 8% of the recommended daily intake.
How much fiber should we consume a day?
A high-fiber diet has been associated with a lower risk of developing heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Also, it may lower high blood pressure and serum cholesterol levels, enhance immune functions, and improve insulin sensitivity.
Furthermore, people who want to lose weight should consume adequate amounts of fiber. Fiber controls appetite and decreases cravings for fattening foods.
We should consume at least 28 g of fiber per 2,000 calories. If you consume more calories, you should consume more fiber as well.
Most people fail to meet the recommended dose of fiber, though. In fact, about 90% of Americans don’t consume enough fiber.
Are tomatoes high in fiber?
Tomatoes are good dietary sources of fiber. They contain 1.2 g of fiber per 100g.
A medium raw tomato contains about 1.5 g of fiber, which is more than 5% DV (Daily Value)
A large tomato contains about 2.2 g of fiber, or almost 8% DV.
Red tomato varieties, such as cherry, plum, and grape, have the same fiber content.
In contrast, orange varieties have 25% less fiber than red tomatoes. Orange varieties contain about 0.9 g of fiber per 100g.
Yellow varieties contain even less fiber. They contain 40% less fiber than red tomatoes. They contain only 0.7 g of fiber per 100g.
What’s the fiber content of other tomato products?
Sun-dried tomatoes are the richest tomato product in fiber. They contain 12.3 g of fiber per 100g! Just a cup of sun-dried tomatoes provides 6.6 g of fiber, or 24% DV.
Tomato paste is also a great dietary source of fiber. It contains 4.1 g of fiber per 100g, or 0.65 g of fiber per tbsp!
Canned red tomato contains 1.9 g of fiber per 100g. A can contains about 3.6 g of fiber.
Tomato soups and sauces have a decent fiber content as well. They contain between 1.2 g and 2.5 g of fiber per 100g. A serving of tomato soup provides about 5% DV.
On the other hand, tomato juices and ketchup contain negligible amounts of fiber. For instance, a tbsp of ketchup contains less than 0.05 g of fiber.
We should avoid consuming heavily processed foods, like ketchup. They’re poor in nutrients, while they’re packed with extra sugar, providing many extra calories. Just a tbsp of ketchup provides more than 17 calories!
What’s the main type of fiber in tomato?
Tomatoes contain both soluble and insoluble fiber. Raw tomatoes contain mainly insoluble fiber, though. About 90% of their total fiber content consists of insoluble fiber.
However, the ratio of insoluble to soluble fiber changes during tomato processing. Heavily processed tomato products have almost the same amount of soluble and insoluble fiber.
Insoluble fiber doesn’t dissolve in water. It absorbs water, making the stool softer, helping defecation.
On the other hand, soluble fiber dissolves in water, turning to a gel. It slows down digestion and has satiating effects. Hence, it supports weight loss.
Common foods high in fiber
Only vegetables, fruits, legumes, beans, whole-grains, mushrooms, seeds, and nuts are good dietary sources of fiber.
Beans have the highest fiber content, though. For instance, a serving of lentils provides more than 50% DV!
Vegetables help meet our daily needs as well. Common vegetables, like lettuce, spinach, cabbage, kale, broccoli, and potatoes are also high in fiber.
Even fruits contain decent amounts of fiber. Watermelon, grapes, papaya, strawberries, and pineapple are only a few common fruits high in fiber.
On the other hand, animal-based foods contain no fiber at all, while refined plant-based foods contain negligible amounts.
Why should we eat tomato?
First, tomato consumption supports weight loss, as it’s pretty low in calories. Even a large tomato contains no more than 35 calories!
Moreover, tomatoes can control appetite and decrease cravings for fattening foods. They keep us full, due to their high fiber content.
As tomato is pretty low in sugar, people with diabetes and people on keto can consume it.
Also, tomatoes hydrate the body, as they’re 95% water. They replenish fluids and electrolytes. When we sweat, we lose both. So, we have to replenish them. Otherwise, mineral imbalances may occur.
Most noteworthy, tomatoes are among the best dietary sources of lycopene. Lycopene is a powerful antioxidant. For instance, it may decrease the rick of breast and prostate cancer.
Also, tomatoes are rich in beta-carotene. A tomato contains up to 817 mcg of beta-carotene! Carotenoids and vitamin C in tomato protect our vision.