The call to get more fiber into your diet used to provoke some eye-rolling. Fiber is not exactly the most glamorous nutrient. Yet, research has shown all thegreat benefits fiber provides, such as promoting regular bowel movements, fostering weight management and maintaining a healthy heart.
Photography: Caitlin Bensel, Food Styling: Kady Wohlfarth
It’s no surprise that fiber is found in beans and broccoli, but even your favorite sweet, juicy fruits are loaded with this nutrient. Some fruits are better sources than others, and knowing the heavy hitters can help you make choices that meet your needs. It doesn’t hurt that they’re all really tasty, too. As a reference, adults should aim to get between 22 and 34 grams of fiber daily, depending on age and sex.
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What Is Fiber and Why Is It Good for You?
Fiber is the indigestible part of a plant. That means when you consume it, your body can’t process and absorb it, so it passes—mostly intact—through your digestive tract, leaving your body through your stool.
Essentially, there aretwo types of dietary fiber: insoluble and soluble. Insoluble fiber bulks up your stool and makes it easier to have a bowel movement. Soluble fiber becomes gel-like when mixed with water, which slows digestion and may help manage cholesterol levels to lower your risk of heart disease.While insoluble fiber is mostly found in foods like 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
2. Pomegranates
3. Tropical Fruits
Some of the most popular tropical fruits are surprisingly packed with 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 fiber power 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 filled withimmune-supporting vitamin Cand blood-pressure-friendly potassium.
4. Pears
Pears are a delicious fall fruit. One medium pear contains almost 6 grams of fiber.Just be sure to enjoy them with their skin since some of the fiber comes from the skin. Pears also have a low glycemic index, meaning that their sugar content isn’t absorbed too quickly into your bloodstream, preventing big sugar spikes. TryBaked Pearsfor a simple but satisfying dessert, or toss them into a salad like thisRoasted Butternut Squash & Pear Quinoa Salad.
5. Oranges
Speaking of vitamin C, we all know oranges are rich in it, but did you know the sunny fruit is also filled with fiber? One orange contains about 3 grams of fiber.That same medium orange also contains several ounces of water to help you meet yourdaily fluid needs. Enjoy the segments as a snack, of course, but don’t forget they’re beautiful in a refreshingOrange & Avocado Salad.
6. Apples
Like pears, apples are rich in fiber, but in order to reap the fruit’s full benefits, don’t peel it before eating. One medium apple contains about 4 grams of fiber.They alsoprovide benefitssuch as supporting weight loss and heart and brain health. You won’t believe how deliciousAir-Fryer Applesare.
7. Avocados
Yes, avocados are a fruit! A half of an avocado contains nearly 7 grams of fiber, plus heart-healthy monounsaturated fats andanti-inflammatory benefits.Try adding mashed avocado to make aCreamy Avocado Pastaor tuck slices into anAvocado & Kale Omelet.
Other Ways to Increase Your Fiber Intake
As mentioned above, fruit isn’t the only food that contains fiber. Vegetables, whole grains, beans, legumes, nuts and seeds all provide fiber. Here’s how to get more of them:
The Bottom Line
Fruit is a rich source of dietary fiber—particularly soluble fiber—and some of your favorites, such as raspberries, kiwis, oranges and apples, are especially high in fiber. They’re not just sweet bites to enjoy, but they can protect your heart, help you maintain a healthy weight and promote gut health. And that’s an all-around win.
Does Fiber Make You Gassy?
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.American Diabetes Association.Types of Carbohydrates.MedlinePlus.Soluble vs insoluble fiber.U.S. Department of Agriculture. FoodData Central.Raspberries, raw.U.S. Department of Agriculture. FoodData Central.Blackberries, raw.U.S. Department of Agriculture. FoodData Central.Blueberries, raw.U.S. Department of Agriculture. FoodData Central.Strawberries, raw.U.S. Department of Agriculture. FoodData Central.Pomegranates, raw.U.S. Department of Agriculture. FoodData Central.Passion-fruit, (granadilla), purple, raw.U.S. Department of Agriculture. FoodData Central.Guavas, common, raw.U.S. Department of Agriculture. FoodData Central.Kiwi fruit, raw.U.S. Department of Agriculture. FoodData Central.Mangos, raw.U.S. Department of Agriculture. FoodData Central.Pears, raw.U.S. Department of Agriculture. FoodData Central.Orange, raw.U.S. Department of Agriculture. FoodData Central.Apple, raw.U.S. Department of Agriculture. FoodData Central.Avocados, raw, all commercial varieties.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.American Diabetes Association.Types of Carbohydrates.MedlinePlus.Soluble vs insoluble fiber.U.S. Department of Agriculture. FoodData Central.Raspberries, raw.U.S. Department of Agriculture. FoodData Central.Blackberries, raw.U.S. Department of Agriculture. FoodData Central.Blueberries, raw.U.S. Department of Agriculture. FoodData Central.Strawberries, raw.U.S. Department of Agriculture. FoodData Central.Pomegranates, raw.U.S. Department of Agriculture. FoodData Central.Passion-fruit, (granadilla), purple, raw.U.S. Department of Agriculture. FoodData Central.Guavas, common, raw.U.S. Department of Agriculture. FoodData Central.Kiwi fruit, raw.U.S. Department of Agriculture. FoodData Central.Mangos, raw.U.S. Department of Agriculture. FoodData Central.Pears, raw.U.S. Department of Agriculture. FoodData Central.Orange, raw.U.S. Department of Agriculture. FoodData Central.Apple, raw.U.S. Department of Agriculture. FoodData Central.Avocados, raw, all commercial varieties.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.American Diabetes Association.Types of Carbohydrates.MedlinePlus.Soluble vs insoluble fiber.U.S. Department of Agriculture. FoodData Central.Raspberries, raw.U.S. Department of Agriculture. FoodData Central.Blackberries, raw.U.S. Department of Agriculture. FoodData Central.Blueberries, raw.U.S. Department of Agriculture. FoodData Central.Strawberries, raw.U.S. Department of Agriculture. FoodData Central.Pomegranates, raw.U.S. Department of Agriculture. FoodData Central.Passion-fruit, (granadilla), purple, raw.U.S. Department of Agriculture. FoodData Central.Guavas, common, raw.U.S. Department of Agriculture. FoodData Central.Kiwi fruit, raw.U.S. Department of Agriculture. FoodData Central.Mangos, raw.U.S. Department of Agriculture. FoodData Central.Pears, raw.U.S. Department of Agriculture. FoodData Central.Orange, raw.U.S. Department of Agriculture. FoodData Central.Apple, raw.U.S. Department of Agriculture. FoodData Central.Avocados, raw, all commercial varieties.
2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.
American Diabetes Association.Types of Carbohydrates.
MedlinePlus.Soluble vs insoluble fiber.
U.S. Department of Agriculture. FoodData Central.Raspberries, raw.
U.S. Department of Agriculture. FoodData Central.Blackberries, raw.
U.S. Department of Agriculture. FoodData Central.Blueberries, raw.
U.S. Department of Agriculture. FoodData Central.Strawberries, raw.
U.S. Department of Agriculture. FoodData Central.Pomegranates, raw.
U.S. Department of Agriculture. FoodData Central.Passion-fruit, (granadilla), purple, raw.
U.S. Department of Agriculture. FoodData Central.Guavas, common, raw.
U.S. Department of Agriculture. FoodData Central.Kiwi fruit, raw.
U.S. Department of Agriculture. FoodData Central.Mangos, raw.
U.S. Department of Agriculture. FoodData Central.Pears, raw.
U.S. Department of Agriculture. FoodData Central.Orange, raw.
U.S. Department of Agriculture. FoodData Central.Apple, raw.
U.S. Department of Agriculture. FoodData Central.Avocados, raw, all commercial varieties.
