The No. 1 summer fruit to eat for fiber, according to registered dietitians

Enjoy this fiber-packed fruit in a variety of ways.

Getting enough fiber is important year-round, but summer makes it especially easy thanks to an abundance of fresh fruit. If you’re looking to boost your fiber intake while enjoying produce at its peak, registered dietitians say one fruit stands above the rest. Ahead, they share the No. 1 summer fruit for fiber, why it’s so beneficial, and the best ways to enjoy it this season.

Meet Our Expert

• Emily Martorano, RDN, CDN, LDN, is a registered dietitian nutritionist and the founder of EM Nutrition Group
• Taylor WallachRD, CDN, CSCS, ACE-CPT, is a registered dietitian at Sports Plan Pro

Related: 9 of the Best Fruits To Eat for Fiber, According to Nutritionists

The No. 1 Summer Fruit to Eat

Raspberries are one of the summer’s sweetest harvests. Even better, they’re packed with fiber. “At about 8 grams of fiber per cup for only roughly 64 calories, they deliver more fiber per serving than nearly any other summer fruit,” explains Emily Martorano, a registered dietitian nutritionist and the founder of EM Nutrition Group.

Raspberries’ standout quality isn’t just the total amount of fiber that they provide; it’s that they provide a balanced dose of both fiber types—soluble and insoluble—in just one small serving. “The split is roughly 73 percent insoluble and 27 percent soluble fiber, which works out to about 5.5 to 6 grams of insoluble and 2 to 2.5 grams of soluble per cup,” Martorano says. “That dual action is what sets them apart: you get the digestive-regularity benefits of insoluble fiber and the blood-sugar and cholesterol benefits of soluble fiber at the same time.”

Their impressive fiber content also stems from their unique structure. Each raspberry is made up of tiny drupelets, each containing edible skin and seeds. The seeds provide most of the insoluble fiber, while the flesh contains soluble pectin, a gel-forming fiber, Martorano says.

A very close second to raspberries for summer fruit fiber is blackberries, which offer nearly as much fiber per serving. “About 1.4 grams is soluble fiber, which helps manage blood sugar levels by slowing digestion and delaying the absorption of carbohydrates,” says Taylor Wallach, a registered dietitian at Sports Plan Pro. “Most of the fiber is insoluble, which adds bulk to stool, promotes regular bowel movements, and supports a healthy gut.”

If you can incorporate both raspberries and blackberries into your diet in the summer, you’ll be reaping a variety of health benefits from these delicious, high-fiber fruits.

How Much Raspberries Should You Eat?

While there’s no set amount everyone should eat. For raspberry lovers, Martorano says two to three 1-cup servings of raspberries a day can fit into a healthy diet for most people. (According to the CDC, the recommended fruit intake is 1½ to 2 cups per day, depending on calorie needs.)

If you’re in the beginning stages of increasing your fiber intake, it’s important to monitor how you feel. “If someone is increasing their fiber intake significantly, it is best to do so gradually and drink enough fluids, since a sudden increase in fiber can cause temporary digestive discomfort, such as bloating and gas,” Wallach says.

Drinking more water when consuming high-fiber foods matters specifically because insoluble fiber needs it to move bulk through the gut comfortably. People with specific digestive sensitivities may need to moderate portions, since raspberry seeds are fairly coarse, insoluble roughage, Martorano adds.

Recommended Portion Sizes

The minimum daily fiber intake for women is about 25 grams, and for men, 31 to 38 grams, depending on age, according to the Dietary Guidelines for Americans.

Adding a cup of raspberries to your breakfast bowl or having them as a snack on their own provides about 30 percent of the recommended daily fiber intake, making it an easy way to help meet your goals, Martorano says.

If you also add a cup of blackberries to your summer fiber diet, that provides about 8 grams of fiber. It’s also an easy way to increase intake of other nutrients like vitamin C and vitamin K, Wallach says.

The Best Ways to Eat Raspberries for More Fiber

To get all of the benefits of raspberries, you should eat them raw, with seeds and skins intact. The seeds hold most of the insoluble fiber, and the skin adds even more, according to Martorano.

“Never juice or strain them, which discards the seeds and pulp and strips out the bulk of the fiber,” Martorano says. “Fresh or frozen, both work equally well: fiber is a structural part of the plant’s cell walls and seeds, so it survives freezing and processing intact—meaning you can buy frozen in bulk and get the same benefit year-round.”

To build an even higher-fiber diet, add them to more balanced meals, such as:

• Greek yogurt
• Oatmeal
• Chia seed pudding
• Smoothies

All of these options provide additional soluble fiber and protein for satiety, Martorano says.

Wallach also recommends adding blackberries to savory dishes. Toss them into a salad with grilled steak or chicken, or pair them with leafy greens, beans, lentils, or tofu. Their vitamin C can help your body absorb non-heme iron more efficiently. She also likes combining blackberries with shrimp, avocado, and grapefruit in a ceviche-inspired bowl for a meal that’s rich in fiber, vitamin C, and flavor.

Read the original article on Martha Stewart