Fiber in Blueberries

by Jessica Bruso

Most Americans only eat a fraction of the recommended amount of fiber they need each day. Women 50 years old and younger should eat 25 grams of fiber per day, while women over age 50 need 21 grams per day. Blueberries are a delicious way to get some of that fiber.

Fiber Content

The Oregon State University Berry Health Benefits Network notes that 1 cup of fresh blueberries provides you with 3.5 grams of dietary fiber, 1 cup of canned blueberries in heavy syrup contains 4.1 grams of dietary fiber, and 1 cup of unthawed sweetened frozen blueberries contains 5.1 grams of dietary fiber.

Benefits of Fiber

Fiber helps you feel full on fewer calories, and slows down the digestive process so you feel full for longer. This is helpful if you are trying to lose weight. Consuming a high-fiber diet may lower your risk for high cholesterol, heart disease, obesity, constipation, Type 2 diabetes, diverticulitis, hemorrhoids and colon cancer, according to the Harvard School of Public Health.

Other Beneficial Nutrients

One cup of fresh blueberries contains only 80 calories, while providing 1 gram of protein and no fat or cholesterol. It provides 30 percent of the Daily Value, or DV, for vitamin C; 6 percent of the DV for thiamine; 4 percent of the DV for niacin, riboflavin, vitamin A and vitamin B-6; and 2 percent of the DV for magnesium and folate.

Blueberry Health Benefits

Blueberries are high in antioxidants, including proanthocyanidins, anthocyanin, phenolics and flavonoids, which may help to lower your risk for certain cancers and age-related diseases. Compounds in blueberries may help to reduce your risk for eye problems, high cholesterol, age-related mental decline and urinary tract infections, according to the Berry Health Benefits Network website.

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or