Avocado Fiber Simplified
Fiber or dietary fiber, simplified is the “indigestible part of plant food that travels through our digestive system, absorbing water along the way and easing bowel movements”, as defined by the registered dietician, Natalie Olsen.
In addition, Live Science contributor, Jessie Szalay, explained that, fiber is important to digestion and regularity, blood sugar regulation, cholesterol maintenance and weight management. It is also linked to reducing the risks of getting cancer and increasing longevity.
USDA, set the recommended dietary fiber daily intake as follows:
Men ages 50 and below – 38g of fiber/day
Men ages 50 and above – 30g of fiber/day
Women ages 50 and below – 25g of fiber/day
Women ages 50 and above – 21g of fiber/day
Need to know more about Nootropics? Check out our Momental Nootropic User Guide. It's full of valuable information and frequently asked questions in an easily digestible format.
Health Alicious Ness, listed the top 33 fruits high in fiber according to USDA values. Here are the top 5 fruits listed below:
Passion fruit. Ranked number one in the list of high-fiber rich fruits that contains 10.4g of fiber per 100g consumption of this fruit. Apart from the fiber content, passion fruit also has a good record of nutritional benefits. It also known to be a good source of vitamin C and A according to the values set by USFDA. It rich in carotenoids (antioxidants and gives strong cancer-fighting properties) and polyphenols (another form of antioxidants) compared to banana, lychee, mango, papaya and pineapple (Septembre-Malaterre et. al., 2016).
Avocado. Second on the ranking in the list of high-fiber rich fruits. It contains 6.7g of fiber per 100g consumption of this fruit. Later on this article, we will discuss more about the wonders of avocado. For now, let’s move down the list. In addition to an avocado's fiber content come nutrients in mass and this is why avocados made our list of The Top 15 Superfoods You Need To Know About.
Raspberries. They contain 6.5g of fiber per 100g of consumption. Raspberries are rich in ellagic acid, which has showed the capacity to prevent different types of cancers, according to the American Institute for Cancer Research. Esophagus, bladder, skin, lung and breast cancers are just some of the included on the list. Ellagic acid acts as an antiproliferative and antioxidant by slowing down the reproduction of certain cancer cells and deactivates specific carcinogens.
Since raspberries are also rich in fiber, they help take care of the heart. A cup of raw raspberries contains 8 grams of fiber. Anthocyanins are also known to be present in raspberries. According to Mazza (2007), anthocyanins in raspberries have various effects on blood vessels and platelets that contribute to a healthy heart.
Kumquats. Kumquats also contain 6.5g of fiber per 100g of consumption and are fourth on the ranking. Shaista Zafar described kumquats, as “despite being extremely small, this orange-like fruit is a goldmine of nutrition”. It also gives protection to the body through its high vitamin C content. Vitamin C helps fight infection-causing organisms in our system. Since it is a water-soluble vitamin, it penetrates deep into the cell membrane and protects the body from bacterial and viral agents, as explained by Sadek et. al., (2009).
Guava. Fifth on the list are guavas. They contain 5.4g of dietary fiber for every 100g consumed. Aside from its high fiber content, it majorly helps in improving blood sugar. Based on the study of Deguchi and Miyazaki (2010), twenty people with type 2 diabetes drinking guava leaf juice reduced blood sugar levels.
Another benefit for the ladies, is that it relieves menstrual cramps. In a study by Doubova et. al., (2007), 197 women experiencing painful menstrual cycles taking 6mg of guava leaf extract daily resulted into decreased pain, which appeared to be more powerful than painkillers.
While a lot of these fruits are good sources of fiber, other beneficial contributions are also given to the human body. Now, apart from fruit sources, let us take a look at the fiber content in Momental Mind. This product contains Tapioca Dextrin: Learn More
Acacia fiber is considered a prebiotic and used to help regulate metabolism. Prebiotics are, “non-digestible food ingredients that beneficially affect the host by selectively stimulating the growth and/or activity of one or a limited number of bacteria in the colon, thus improving host health."
Tapioca dextrin is a very good alternative for flour to get rid of gluten. It is an excellent source of functional fiber. Functional fiber aids in proper digestion, promotes heart health & regulates blood sugar.
Made from Plantago Ovata seeds, psyllium husk is a type of soluble fiber. It increases the effectiveness of Mind, a nootropic blend, by increasing absorption of brain enhancing nutrients.
Click here to learn more about our herbal nootropics for complete brain and body health, performance, and recovery.
Avocado Fiber Complements Nootropics
We recommend subbing in avocado to your morning smoothie along with Momental Mind to not only increase the quality fiber content but to take advantage of the energy provided by the healthy fat. If you have a hard time skipping meals this can be the difference maker in keeping you satiated while providing your brain valuable energy. Going back to the second most high fiber fruit on the list – avocado. What makes it different compared to other fruits, which are also high in fiber content? Let’s investigate.
The two most common avocados in the market are: California Avocados and Florida Avocados.
California avocados are the most consumed in the US, also known as the California Haas. Half of this avocado contains 4.6g of fiber or more than 18% of the required daily intake.
Whereas Florida avocados are larger than the California variety and are also known as Fuertes. Half of this avocado contains 8.5g of fiber or 34% of the recommended daily value.
One unique characteristic health benefit of avocado is its fat content. It contains healthy monounsaturated fats. Lori Zanini, R.D., a dietician from California, explained in an interview that, “including healthy fats in our meals during our day is important in order to keep us full and satiated after meals, since fats take longer to digest than carbohydrates or proteins.” These monounsaturated fats have anti-inflammatory benefits to help reduce risks of heart illnesses and actually lower cholesterol. We know, this is way different than what you’ve been hearing about fats over your life. The big problem is the sugar industry paying to make fat the problem. Hence the decades of low fat garbage snacks filled with sugar that has piled up on the shelves.
Secondly, what sets apart the uniqueness of avocado fiber to other fruits is that it is low in sugar. It contains 0.5g of sugar, in the form of fruit sugar, fructose, glucose and galactose, per half of an avocado as reported in the study by Dreher and Davenport (2013). Therefore it cannot raise blood sugar levels upon consumption.
Since it is jam-packed with vitamins and nutrients, avocado offers a wide range of health benefits. Some of the nutrients in avocado cannot be found in all other fruits:
Vitamin E – 10% of the RDA; essential for skin health
Vitamin B6 – 13% of the RDA; promotes healthy immunity
Potassium – 14% of the RDA; helps maintain a normal fluid balance in the body and reduce bloatedness
Vitamin C – 17% of the RDA; protects body from damage
Folate – 20% of the RDA; essential for pregnant women for proper brain and spine growth
Vitamin K – 26% of the RDA; promotes normal blood clotting
*Values set by the USDA
Now that is a pretty awesome one stop shop for nutrition! We know you’re anxious to try an Avocado Almond Green Tea Matcha Smoothie!
Avocado Almond Green Tea Matcha Smoothie1 scoop of Momental Mind
1 cup ice
1 tablespoon almond butter
1 cup almond milk
42g red lettuce, chopped
1 apple, chopped
1/2 avocado, pitted
1 teaspoon matcha green tea powder
Mix everything in a blender, and serve!
Looking for an even quicker, fast energy treat? Here is our favorite simply avocado snack…
Cut open the avocado, take the pit out, fill a tablespoon of olive oil in each half, season with salt and pepper, or really any multi-purpose seasoning (salt/garlic/peppers). Simply scoop out each delicious bite with a spoon for an energy boosting on the go snack. It’s also great to keep on hand at work for when you feel your energy starting to wane. It’s more than enough to keep you going until dinner-time!