Soluble Fiber In 41 Fruits With Recipes For Good Gut Health
Last post we talk about the 14 delicious ways to add fiber to your baking.
Fruit provides a source of soluble fiber and your gut bacteria love feasting on this proving you with good immunity, lowered cholesterol, improved blood sugar control and lowered inflammation leading to heart disease, diabetes, and cancer.
The other type of fiber often mentioned is insoluble fiber which helps to prevent constipation, and we’ll cover this in another post because this first list is so long.
Here is a list of 41 fruits including the soluble fibre content for each.
Every time you add fruit to your baking it’s more nourishing for your family, guests, and customers. They’ll come back for more and bit by bite their gut health will improve.
There are delicious recipes linked to each fruit so be sure to start increasing your fiber intake when your next bake.
FRUIT GRAMS OF RECIPE
SOLUBLE FIBER (Click the name of the recipe)
Dried Figs 1 cup 8 Easy Blue Cheese and Fig Tart
Passion fruit 1/2 cup 6.5 Passionfruit Muffins
Prunes 1 cup 6.5 Prune and Raisin Filled Cookies
Dried Peach 1 cup 6.1 Dried Peach Pie
Dried Pear 1 cup 5.4 Dried Pear Cake
Dates 1 cup 2.2 Vegan Date Brownies
Pear 1 medium 2.2 Gluten Free Pear Muffins
Avocado 1/2 cup 2.1 Paleo Chocolate Avocado Cake
Apricots 1 cup 2 Apricot and Oat Cookies
Apple baked with skin 1 medium 1.9 Apple Cake Slice
Elderberries 1 cup 1.8 Elderberry Pie
Mandarine 1 cup 1.8 Mandarine and Cinnamon Cheesecake
Orange 1 medium 1.8 Orange Cake, so easy with icing
Raisins 1 cup 1.7 Boiled Raisin Fruit Cake
Craisins 1 cup 1.6 Craisen Nut Bread
Grapefruit in water 1 cup 1.6 Tangy Grapefruit Yoghurt Cake
Mango 1 medium 1.5 Mango, Coconut and Banana Bread
Blackberries 1 cup 1.4 Blackberry Crumble Cake
Gooseberries 1 cup 1.4 Gooseberry Bakewell Tart
Prune Juice 1 cup 1.3 Moist Prune Cake
Papaya 1 cup 1.2 Eggless Papaya Cake
Rhubarb 1 cup 1.2 Rhubarb and Coconut Slice
Peach Juice 1 cup 1.1 Peach Angel Cake
Apple Sauce 1 cup 1 Apple Sauce Raisin Muffins
Cherries 1 cup 1 Best Cherry Filling for Cakes and Tarts
Lemon 1 medium 1 Ginger and Lemon Slice
Raspberries 1 cup 0.9 White Chocolate and Rasberry Muffins
Lemon Juice 1 cup 0.8 Lemon Juice Pie Crust
Peach 1 medium 0.8 Fresh Peach Crumble
Apple baked no skin 1 medium 0.7 Apple Pie From Nanna
Banana 1 medium 0.7 Very Banana Bread
Loganberries 1 cup 0.7 Old Fashioned Berry Cobbler
Grapes 1 cup 0.6 Red Grape Olive and Polenta Cake
Kiwi Fruit 1 medium 0.6 Kiwi Cheese Cake
Kumquat 1 medium 0.5 Kumquat Upside Down Cake
Blueberries 1 cup 0.4 Blueberry Lattice Pie
Fruit Leather 1 oz 0.2 Natural Fruit Leather
Pineapple 1 cup 0.2 Rich Pineapple Butter Cake
Plum 1 medium 0.2 Plum Butter Cake & Plum Semi Freddo
Pomegranate 1 medium 0.2 Oat Meal Pomegranate Muffins
When baking with fruit and vegetables, let the cake sit overnight before serving. This helps the flavors to fuse for a rich taste the next day.