Jakarta, CNBC Indonesia – During fasting, it is important for you to maintain a healthy diet. One way is to eat fruit.
According to Dietitian, Lauren Manaker, said that at sahur, choose products that have fiber, or protein, to help increase feelings of fullness by slowing down the digestive process.
Fruit can also keep your body fit so you don't get weak when fasting all day long. However, not just any fruit is good to consume, especially at dawn.
The following are fruits that can be consumed at dawn so that you are full all day as reported Eat This, Not That!
1. Avocado
Avocados help you stay full and are one of the best fruits rich in fiber. Researchers say that consuming avocado can make you feel full longer.
“The fiber in avocados also aids digestion and contributes to satiety, and avocados have a creamy texture that adds richness to foods, making them a satisfying and versatile addition to a variety of dishes,” says Trista Best, MPH, RD, LD at Balance One Supplements.
2. Watermelon
The feeling of fullness does not always come only from consuming fiber foods. Watermelon, which contains lots of water, can also refresh and hydrate and relieve thirst.
“Sometimes, staying hydrated can help you feel fuller. Because watermelon is 92% water, consuming this fruit may help you feel fuller,” says Lauren Manaker.
3. Blackberry
It turns out that blackberries have benefits that are many times greater than their size. A handful of blackberries contains 8 grams of fiber which is good for digestion.
This fruit also has a low sugar content so it is safe to consume for all types of health conditions. If you want to feel full longer, blackberries can be combined with yogurt to maintain intestinal health.
“Blackberries are an excellent fruit to include in your daily routine, as they contain nearly 8 grams of fiber per cup,” author and diet expert Lisa Young says.
4. Banana
Bananas may not have as much fiber as a cup of blackberries, but they still contain about 3.5 grams in one banana. Eating a banana at dawn will help your stomach feel full longer when you start fasting.
5. Plums
Plums can help you feel fuller throughout the day. This benefit is obtained from the content of around 6 grams of fiber in every 150 grams of plums.
6. Raspberries
Raspberries can help you feel fuller by consuming about 8 grams of fiber per cup. This fruit contains calories and is high in fiber compared to other fruit choices.
This fruit is also relatively low in sugar compared to other fruit, namely only around 5 grams per cup.
7. Pears
Pears contain about 84 percent water. Not only that, pears also contain good fiber. In 150 grams of pears there are usually around 5.5 grams of fiber.
Pectin is one of the best types of fiber found in pears. Pectin has been shown to slow digestion and improve the health of the gut microbiome.
8. Apple
Apples are also a fruit that makes you full thanks to the water and fiber content they contain. Just like pears, apples are also rich in soluble fiber pectin which can slow digestion and increase feelings of fullness. The fiber content in apples can also help blood sugar levels.
“Apples are a good fruit to eat to stay full for a long time because they are rich in soluble fiber, especially pectin, which slows digestion and increases feelings of fullness,” says Best.
The fiber content in apples helps regulate blood sugar levels, preventing sudden spikes and subsequent hunger pangs.
9. Cucumber
Eating cucumbers can keep you full for a long time because they are low in calories but high in water content. The high water content helps fill the stomach, thereby increasing the feeling of fullness.
Due to its low-calorie nature and ability to add bulk to a meal, cucumber can be a useful component of a balanced diet to curb hunger and support weight management.
10. Kiwis
Kiwi fruit contains high nutrients, especially vitamin C, as well as fiber. The nutrients in kiwi are proven to provide health benefits, especially digestive problems such as constipation and other digestive problems that are often experienced by those who fast.
According to Manaker, two Zespri SunGold Kiwis provide 2 grams of fiber if you just eat the flesh, but provide 4 grams of fiber if you also eat the skin.
[Gambas:Video CNBC]
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