Eat high-fiber fruits wisely to prevent obesity and fat

Modern people always eat out for three meals a day, eat greasy food, and lack exercise. The gastrointestinal digestion and metabolism rate is reduced, and the body is prone to fat accumulation, causing overweight and leading to various chronic diseases. Nutritionists recommend that people eat a balanced diet and consume enough high-fiber fruits every day to help gastrointestinal motility and reduce fat accumulation.

Guava, which can be eaten by Chinese people all year round, is rich in fiber, which can help gastrointestinal motility and give a feeling of fullness. It is a common weight-loss fruit. (Photography by Huang Zhiwen)

According to data from the Council of Agriculture, fruits contain fiber such as cellulose, lignin and pectin. Although they cannot be absorbed by the intestines, the fiber can absorb a large amount of water, increase satiety, reduce food intake, increase gastrointestinal motility, reduce stool accumulation and constipation, and thus reduce the risk of chronic diseases such as obesity, cardiovascular blockage, and high blood pressure.

Taiwan is located in the subtropical region, which is suitable for fruit growth all year round. In addition, the global fresh food logistics industry is well developed. Even a few fruits that cannot be grown domestically can be obtained through transportation, allowing people to satisfy their appetite. Ho Tzu-yi, a nutritionist at Tong Hospital, said that among the fruits that are more commonly eaten in spring, guava, kiwi and banana have the highest fiber content, so this can be a priority consideration when choosing fresh fruits.

【Fiber content】

• Guava: Taking local guava as an example, it contains about 5 grams of fiber per 100 grams; the fiber content of Thai guava is about 3g/100g.

• Sanji: Mostly imported from abroad, with a fiber content of about 3g/100g.

• Kiwi fruit: mostly imported from abroad, with a fiber content of about 2.4g/100g

• Orange: The production season is concentrated in winter, and the fiber content is about 2.3 g/100g.

• Golden jujube: The fiber content is about 3.7 g/100g.

• Red dates: The production season of red dates is concentrated in summer, and the fiber content is as high as 7.7g/100g.

How to eat high-fiber fruits to help lose weight?

High-fiber fruits are beneficial in reducing the risk of obesity, but they must be consumed at the right time. Nutritionist Ho Tzu-yee said that people should develop the habit of consuming vegetables and fruits on a daily basis, with at least 2 servings of fruit a day to increase their fiber intake, especially for patients with diverticulosis due to long-term insufficient fiber intake. However, if the diverticulum is caused by intestinal concavity, object jamming, or irregular bowel movements that cause damage to the intestinal wall and lead to an acute diverticulitis attack, then high-fiber foods should be avoided to prevent excessive stimulation of the stomach and intestines, which would aggravate the symptoms and discomfort.

People who do not normally consume enough fiber should also follow the principle of "gradual intake" when eating high-fiber fruits and vegetables, so as to avoid suddenly eating large amounts of high-fiber food, which the stomach and intestines cannot digest in time, causing discomfort such as bloating and abdominal pain, or causing food residues to accumulate and become larger, leading to fecal stones.

In addition, some fruits have high sugar content. One serving of fruit, calculated as 80% full of the eating bowl, contains about 15 grams of sugar and 60 calories. When eating, you should also consider the total calorie intake for the day and adjust appropriately. It is not advisable to consume excessively to avoid failing to burn fat and instead increasing the chance of obesity.