Avocados are great dietary sources of fiber. They can help us meet the recommended daily intake of fiber!
How much fiber do we need a day?
We should consume at least 28 g of fiber a day per 2,000 calories.
If you consume more calories, you should get more fiber as well. As a rule of thumb, we should consume at least 14 g of fiber per 1,000 calories.
Even higher doses are considered pretty safe, though. There isn’t a maximum safe dose of fiber.
How much fiber is in an avocado?
Avocados are pretty rich in dietary fiber. They have about 6.7 g of fiber per 100g.
In comparison, banana, which are also considered high-fiber food, has only 2.6 g of fiber per 100 g.
But, the fiber content of avocado depends on the variety.
California-type avocados have black skin and are smaller. They weight about 135g each. A California avocado contains about 9.1 g of fiber. It provides 32% of the recommended daily intake of fiber.
On the other hand, Florida avocados have green skin and are larger. They weight about 300g each. A whole Florida avocado contains about 20.4 g of fiber, or 73% of the recommended daily intake!
Although, avocados are high in calories, they can help us lose weight. Due to their high fiber content, avocados promote satiety. Consuming them in moderation at lunch can help us consume fewer calories in a day. Caloric deficit is key for weight loss.
People on Keto can eat avocado
Above all, people how follow a ketogenic diet should regularly consume avocados in order to help them get the recommended daily intake of fiber. Another keto-friendly fruit rich in fiber is raspberry!
In fact, there are only a few keto-friendly foods which are also high in fiber. Seeds, nuts, and non-starchy vegetables are the best options. These foods are great ingredients for keto smoothies.
Other common foods high in fiber
Legumes, beans, vegetables, whole grains, nuts, seeds, and fruits are the only foods high in fiber.
Animal-based and refined products don’t contain any fiber, or contain only negligible amounts.
Therefore, following a whole-food, plant-based diet is the best way to boost your daily fiber intake.