The USDA estimates that 95% of Americans are not eating enough fiber—most of us are missing out on easy ways to get enough fiber in our diets through our staple foods, which comprise about half of total caloric intake. Breadfruit is here to help; a nutrient-dense fiber-rich staple that packs 25% of your fiber daily recommended allowance into around ½ a cup of fruit.
Compared to white rice, ‘ulu delivers more than 16 times the fiber and more than double the fiber of white potatoes. Including fiber-rich breadfruit in your diet is a great way to ensure you are getting the associated health benefits of adequate fiber including improved heart, digestive health and weight management.
1:16 The ratio of FIBER found in one serving of breadfruit compared to white rice.
Breadfruit’s fiber has a high amylose content, an insoluble fiber which is associated with decreased cardiovascular risk and slower progression of cardiovascular disease in high-risk individuals. With around 5.4 grams of fiber per 100 g serving, ‘ulu can significantly increase fiber consumption to support heart health.
Fiber cannot be broken down and absorbed by the body. Instead, fiber pulls water into the digestive tract and feeds gut microbacteria, helping your body process nutrients and move waste through the intestines. The fiber in ‘ulu can help make bowel movements more regular and reduce the risk of developing diverticulosis and hemorrhoids.
Maintain a Healthy Weight
‘Ulu’s fiber can help maintain a healthy weight and reduce sugar cravings by regulating blood sugar levels. A 2015 study published in the Annals of Internal Medicine suggests getting 30 grams of fiber each day can help individuals lose weight, lower blood pressure, and improve the body’s response to insulin.
Partner with nutrient-dense breadfruit to boost daily fiber intake and reach fiber goals, accessing the long-term health benefits for your heart, stomach and blood sugar. Getting enough fiber does not mean you need to sacrifice flavor or texture--just try this mouthwatering fiber-rich recipe for...and see for yourself!
Looking for ways to prepare this fiber-rich super food? Here's our recipes page where you can find many different dishes.
Turi et. al (2015). “Breadfruit (Artocarpus altilis and hybrids): A traditional crop with the potential to prevent hunger and mitigate diabetes in Oceania.” Trends in Food Science & Technology.
Ragone (2014). “Breadfruit Nutritional Value and Versatility.” Breadfruit Institute of the National Tropical Botanical Garden and Hawai‘i Homegrown Food Network.
University of Wisconsin Hospitals and Clinics Authority “Fight Heart Disease with Fiber.” uwhealth.org
Ferrari (2015) “Making one change--getting more fiber--can help with weight loss.” Harvard Health Publishing.
Harvard Health Publishing (2013). “Rethinking fiber and hydration can lead to better colon health.” Harvard Health Publishing