The call to get more fiber into your diet used to raise some eyebrows. Fiber isn’t exactly the most glamorous nutrient. However, research has shown all the great benefits that fiber offers, such as promoting regular bowel movements, encouraging weight management, and maintaining a healthy heart.
It’s no surprise that fiber is found in beans and broccoli, but even your favorite sweet and juicy fruits are loaded with this nutrient. Some fruits are better sources than others, and knowing the big players can help you make choices that meet your needs. It doesn’t hurt that they’re all pretty tasty, too. As a guideline, adults should aim for 22 to 34 grams of fiber per day, depending on age and gender.
What is fiber and why is it good for you?
Fiber is the indigestible part of a plant. This means that when you consume it, your body cannot process and absorb it, so it passes mostly intact through your digestive tract, leaving your body through the stool.
There are basically two types of dietary fiber: insoluble and soluble. Insoluble fiber bulks up your stool and facilitates bowel movements. Soluble fiber turns into a gel when mixed with water, which slows digestion and can help control cholesterol levels to reduce the risk of heart disease. Although insoluble fiber is found primarily in foods such as whole grains, beans, and some vegetables, and soluble fiber in fruits, vegetables, nuts, seeds, and legumes, some foods contain both types.
Let’s take a look at the best high-fiber fruits you should add to your rotation.
1. Berries
Raspberries and blackberries pack the biggest punch of fiber at about 8 grams per cup, but all berries are good sources of fiber. Blueberries contain almost 4 grams of fiber per cup, while strawberries contain 3 grams of fiber per cup. Berries also provide many additional nutrients beyond fiber, including antioxidants, vitamins, and minerals. Top your morning yogurt or oatmeal with a handful of berries, or blend frozen berries into a refreshing smoothie like this Fruit Yogurt Smoothie.
2. Pomegranates
Good things come in small packages, and pomegranate arils (aka seeds) are proof of that. One cup of pomegranate arils contains a generous 7 grams of fiber. That’s not all, though: the juicy, ruby-red fruit is packed with the antioxidant anthocyanin, which helps reduce chronic inflammation, potentially lowering your risk of chronic disease. Try adding them to a salad like our Broccoli Chickpea Pomegranate Salad, or sprinkle them on peanut butter toast for a fun twist.
3. Tropical fruits
Some of the most popular tropical fruits are surprisingly full of fiber. In fact, passion fruit contains a whopping 25 grams of fiber per cup, the most of any fruit. But that’s not where the power of fiber stops when it comes to tropical fruits. Guava contains 9 grams of fiber per cup, kiwi contains 5 grams of fiber per cup and mango contains 3 grams of fiber per cup. These fruits are also full of vitamin C which supports the immune system and potassium which helps with blood pressure. Go sweet and crunchy with mango in these Mango-Jicama Mole Chicken Tacos or enjoy a mix of tropical fruits together, like our mango and kiwi with fresh lime zest.
4. Pears
Pears are a delicious fall fruit. A medium pear contains almost 6 grams of fiber. Just make sure you enjoy them with their skin on, as some of the fiber comes from the skin. Pears also have a low glycemic index, meaning their sugar content is not absorbed into the bloodstream too quickly, preventing large sugar spikes. Try baked pears for a simple yet satisfying dessert, or toss them in a salad like this Roasted Quinoa and Pumpkin Pear Salad.
5. Oranges
Speaking of vitamin C, we all know oranges are rich in it, but did you know that the sunny fruit is also packed with fiber? An orange contains about 3 grams of fiber. That same medium orange also contains several ounces of water to help meet your daily fluid needs. Enjoy the segments as a snack, of course, but don’t forget they’re beautiful in a refreshing orange and avocado salad.
6. Apples
Like pears, apples are high in fiber, but to get the full benefits of the fruit, don’t peel them before eating. A medium apple contains about 4 grams of fiber. They also provide benefits such as supporting weight loss and heart and brain health. You won’t believe how delicious Air-Fryer apples are, and for a savory take, sausage-stuffed apples are just as good.
7. Avocados
Yes, avocados are a fruit! Half of an avocado contains nearly 7 grams of fiber, in addition to heart-healthy monounsaturated fats and anti-inflammatory benefits. Try adding mashed avocado to make a creamy avocado spread or tuck slices into an avocado and kale omelette.
Other ways to increase fiber intake
As mentioned above, fruit is not the only food that contains fiber. Vegetables, whole grains, beans, legumes, nuts and seeds provide fiber. Here’s how to get more:
- Enjoy avocado toast with whole grain bread for a double dose of fiber from both the avocado and whole grains.
- Make a grain salad and add berries to the bowl for sweetness, color and extra fiber, like in our Strawberry Basil Quinoa Salad.
- Consider trying one of these high-fiber meal plans for an easy but inspired way to increase your daily fiber content.
- Reach for an apple for a snack and serve nut butter on the side for dipping.
The bottom line
Fruit is a rich source of dietary fiber, especially soluble fiber, and some of your favorites like raspberries, kiwis, oranges, and apples are especially high in fiber. They’re not just sweet bites to enjoy, they can protect your heart, help you maintain a healthy weight, and promote gut health. And that’s a total win.
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