We neglect it too often, and yet: our digestion influences our energy, our immunity, our mood … in short, our global balance. And to put our intestine back on the rails, the dietary fibers are real champions. It is still necessary to know where to find them, and they often hide where they are not expected.
On Instagram, Dr. William Bulsiewicz, a recognized American gastroenterologist, has shared the list of the 4 richest fiber fruits which he recommends to relaunch a lazy or unbalanced digestive system. Raspberry, lawyer, fig and kiwi: these four have not finished talking about them … nor to do good to your belly.
Raspberry: small but ultra-fibrous
Behind her delicacy hides a real bomb of fibers. Raspberry offers approximately 5 g of fibers per 100 g, one of the highest levels of all fresh fruit. It combines soluble and insoluble fibers, which makes it ideal for accelerating a slowed down transit or calming benign digestive disorders.
That’s not all: it is also full of powerful antioxidants (flavonoids, anthocyanins) that support the immune system while fighting digestive inflammation.
Easy to consume, it fits as well in porridge, natural yogurt or sweet and savory salad. And icing on the cake, it is often well tolerated by the sensitive intestines.
Avocado: the false vegetable that boosts transit
We often forget it, but the lawyer is a fruit. And it is one of the richest in fiber of all: about 10 g per medium room, almost exclusively insoluble. These fibers act as a natural broom, increasing the volume of stools and facilitating their passage.
But that’s not all: its fatty texture also promotes softer digestion, and its mono-insaturated fatty acids improve the absorption of certain vitamins, including vitamins A, D, E and K.
Easy to integrate into a food routine, avocado can replace the butter or cream, slip into toast, bowls or even salted smoothies. A single daily portion can already make a real difference on digestive comfort.
Fig: natural sweetness and bienfier pectin
Whether fresh or dry, the fig is a nutritional treasure. A single average fig brings about 2 g of fibers, mainly pectin, a very precious soluble fiber to regulate transit and fight against constipation.
But its virtues do not stop there: the figs are also rich in polyphenols, calcium and potassium, thus contributing to the acid-base balance and the proper functioning of the intestinal flora.
Fresh, it goes perfectly with goat cheese or raw ham. Dry, it is a perfect snack to slip into a bag. This ancient fruit finds all its modernity in a health and anti-ballooning diet.
Kiwi: the vitamin ally of your microbiota
Small but formidably effective, kiwi is probably the most underestimated fruit on the digestion side. Rich in soluble fibers, especially in pectin, it acts gently on transit. In addition, it contains nearly 80 mg of vitamin C per 100 g, making it a powerful natural anti-inflammatory for the intestinal mucosa.
Even more surprising: studies have shown that Kiwi could promote the growth of good intestinal bacteria, thus strengthening the microbiota, this forgotten heart of our overall health.
To be consumed at breakfast, alone or in a fruit salad, it is particularly effective when it is eaten on an empty stomach, to stimulate the digestive system as soon as you wake up.