Strawberries are pretty rich in fiber. They contain 2 g of fiber per 100 g, while a cup contains almost 12% of the recommended daily intake!
Why should we follow a high-fiber 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!
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. 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.
Are strawberries high in dietary fiber?
Strawberries are great for satisfying your sweet tooth. They’re mainly water, and they’re pretty low in calories and sugars. Even people with diabetes can eat reasonable amounts!
Moreover, strawberries are excellent dietary sources of fiber! They contain 2 g of fiber per 100 g. Just a strawberry contains up to 0.54 g of fiber!
A cup of sliced strawberries contain about 3.3 g of fiber, or 12% of the recommended daily intake.
Thus, eating strawberries is good for you. You could add them to smoothies or eat them as a healthy dessert.
In contrast, you should avoid processed foods such as strawberry jams, syrups, juices, or strawberry yogurts. They lack of fiber, while they’re packed in sugars.
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. They contain 1.12 mcg of melatonin per 100 g. 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.
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 such as cancer, heart disease, type 2 diabetes, obesity and neurodegenerative diseases.[4,5]
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.
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 daily recommended dose of fiber!
Vegetables, fruits, whole-grains, seeds, and nuts are also great dietary sources of fiber.