Basics Hot Topics Print 17 High-Fiber Fruits to Add to Your Diet By Kelly Plowe, MS, RD Updated August 08, 2019 Medically reviewed by Richard N. Fogoros, MD More in Basics Hot Topics Food Safety Fiber, specifically dietary fiber, is a complex carbohydrate found mostly in plant-based foods. When it comes to fiber, there are two types—insoluble and soluble—and each one functions differently in our body. Soluble fiber is mostly found in beans, legumes, nuts, oats, barley, and some fruits and vegetables. Insoluble fiber is typically found in whole grains, wheat bran, and vegetables. Soluble fiber pulls water into your gut, turning it into a gel. This slows digestion and helps you to feel fuller longer. Insoluble fiber supports your gut health and helps keep things “moving along." In other words, it eases constipation. How Much Fiber Do You Need? The Dietary Guidelines for Americans (2015-2020) recommend that women consume about 28 grams of fiber per day and men consume about 34 grams per day. The trouble is that Americans are falling significantly short of these goals. According to a 2012 study, Americans are only eating 16 grams per day on average, about 40 to 50 percent below the recommended amount. Adding fruits and other high-fiber foods can help increase daily fiber intake. The Many Benefits of Fiber There are a plethora of health benefits attributed to fiber and ongoing research reveals there is still more we don’t know. Some of the various health benefits linked to fiber that we do know today include: Supports weight loss and weight managementPromotes regularityLowers LDL- (bad) cholesterol levels and reduces blood pressureStabilizes blood sugar levelsReduces risk for colon and breast cancerSupports gut healthMay reduce overall inflammation A Closer Look at the Varied Health Benefits of Fiber Top High Fiber Fruits Most plant foods contain a mix of both types of fiber—insoluble and soluble. It’s important to eat different types of fiber-filled foods so that you get a variety of both. Fruit can be a great source of fiber but it’s important to eat the whole fruit or enjoy it blended. Juicing fruit strips the fiber from the fruit so you don’t get the same benefits. Here are some of the best fruit sources of fiber. 1 Passion Fruit Verywell / Alexandra Shytsman Native to South America, passion fruit isn’t one of the more common fruits you’ll find in your grocery store, although you can sometimes find it with other tropical fruits like guavas and papayas. Passion fruit has a thick yellow or purple skin and is filled with yellow, fleshy seeds that have a sweet yet tart flavor. This tropical fruit is low in calories and fat but is high in vitamin C and is one of the highest in fiber, offering 24 grams in just one cup, 2 Guava In addition to being one of the fruits with the highest amount of fiber at nine grams per cup, guavas are also a good source of folate, potassium, and vitamins A and C. You can cut, peel, and enjoy guavas like you would an apple—the seeds inside are edible as well. Guavas can be found in a variety of colors. The skin can be red, yellow, or purple and the flesh of the fruit can range from yellow, pink, and red. 3 Raspberries Verywell / Alexandra Shytsman Raspberries have become the poster child for high-fiber fruits. With eight grams in just one cup, they’re one of the highest (and most delicious). Their bright red color is thanks in part to antioxidants called anthocyanins. This little berry is bursting with other phytonutrients too—flavanols, procyanidins, and ellagitannins—which may help reduce the risk of certain cancers, heart disease, hypertension, and osteoporosis. You don’t have to always enjoy raspberries fresh. They are frozen at their peak, which locks in all of their healthy nutrients and makes them available year-round. What Are the Health Benefits of Raspberries? 4 Blackberries Verywell / Alexandra Shytsman This berry gives raspberries some competition when it comes to fiber offerings. With eight grams per cup, blackberries tie with raspberries as one of the highest-fiber fruits. Blackberries are also a good source of vitamin C. Quick tip: As with other berries, store blackberries in the refrigerator and wash them just before enjoying. Throw them in a smoothie or simply enjoy on their own. 5 Pear Verywell / Alexandra Shytsman Similar to apples, pears have many varieties—with different flavors, textures, and colors. But no matter the variety, all pears are high in fiber, providing about six grams in a medium piece of fruit. They’re a versatile fruit and pair well with different flavors. Add them to a cheese board, bake into muffins, place over oatmeal, or throw diced pieces on top of a salad. The Nutritional Value of Pears May Surprise You 6 Avocado Verywell / Alexandra Shytsman Avocados are a unique fruit because they are high in healthy mono and polyunsaturated fats. Other nutritional benefits worth touting? Half of an avocado has about five grams of fiber and the fruit, in general, is a good source of pantothenic acid, folate, vitamin K, and copper. Avocados get their bright green color from two antioxidants, lutein and zeaxanthin, which are good for eye health. Why Avocados Are Healthy for You 7 Kiwifruit Verywell / Alexandra Shytsman Fuzzy brown on the outside and (typically) bright green on the inside, kiwis are deliciously sweet and tart at the same time. They also pack five grams of fiber per cup of sliced fruit. In addition to fiber, they’re loaded with potassium and vitamins C and E, three nutrients American diets typically fall short of. Quick tip: You can keep unripened kiwifruit in the refrigerator for up to six weeks. 8 Blueberries Verywell / Alexandra Shytsman Members of the berry family are typically high in fiber (thanks in part to their many seeds) and blueberries are no exception. Although less than raspberries and blackberries, blueberries still offer four grams of fiber per cup of fruit. Their beautiful blue hue is thanks in part to anthocyanins, an antioxidant that may help prevent cardiovascular disease and cancer while boosting brain function. Calories and Health Benefits of Blueberries 9 Oranges Verywell / Alexandra Shytsman Oranges are typically praised for their immunity-boosting vitamin C, but did you know they’re also a good source of fiber? A medium fruit provides four grams of this filling nutrient. Oranges are also a great snack for on-the-go. Their thicker skin protects them from bumps and bruises along the way and they’re the perfect snack for kids, too. The Health Benefits of Oranges 10 Grapefruit Verywell / Alexandra Shytsman Another member of the citrus family, grapefruit (like oranges), have about four grams of fiber per one-cup serving and are loaded with vitamin C. Grapefruit are typically less sweet than oranges, however, unless you go for the Texas Red Grapefruit, which are a deep red in color and definitely some of the sweetest grapefruit available. Although not related to grapes, grapefruit get their name because they grow in clusters similar to grapes as we know them. How to Make Grapefruit a Part of Your Diet 11 Pomegranate Verywell / Alexandra Shytsman This unique fruit is only available from October to January but they can last for months in the refrigerator, so stock up when it's in season. The nearly four grams of fiber per half-cup comes from the juicy arils found inside of the tough exterior skin. To open the fruit—and keep as many arils intact as possible—cut off the “crown” and then score the fruit in four to six sections along the white membrane. Place the pomegranate in a bowl of water and carefully crack it open. Gently remove the arils from the skin. The fruity arils will sink to the bottom, separating themselves from the rest of the fruit. Are Pomegranates Really Good for Your Diet? 12 Mandarins Verywell / Alexandra Shytsman More fiber-filled citrus, mandarins provide about three grams of fiber per cup. The trick to buying mandarins—and other citrus for that matter—is to pick fruit that feels heavy for its size. Like most citrus, mandarins are a good source of vitamin C and they’re packed with vitamin A as well. Tangerines, satsumas, clementines, and pixies are all different types of mandarins. 13 Strawberries Verywell / Alexandra Shytsman Similar to their berry cousins (raspberries, blackberries, blueberries, etc.) strawberries are a good source of vitamin C, potassium, and fiber, three nutrients most of us aren’t getting enough of on a daily basis. When it comes to fiber, strawberries have three grams per cup (sliced). The good news is you can typically find these fresh year-round, but frozen berries are just as healthy. Quick tip: Similar to other berries, don’t wash until you’re ready to enjoy. 14 Banana Verywell / Alexandra Shytsman Famous for their potassium offerings, bananas are also fiber-filled, providing three grams per medium fruit. Bananas are the perfect snack for the physically active; they’re a good source of carbs, typically easy on the stomach, and the potassium may help prevent any muscle cramps. Throw bananas in the freezer for a smoothie, slice and enjoy with some peanut butter, or eat them straight from the peel, just as nature intended. Why Bananas Are Good for Your Diet 15 Apricot Fresh apricots provide three grams of fiber per cup, sliced (about a total of four fruit). The serving is only 70 calories, but apricots are packed with vitamins A and C and potassium. Dried apricots can be found year-round and are nutritious as well, although they do lose about one gram of fiber (per four pieces of fruit) in the drying process. 16 Cherries Verywell / Alexandra Shytsman You can typically find fresh cherries in your store in the summertime (June through August) but they’re available all year in the freezer section. Cherries have three grams of fiber per cup and are loaded with fiber and vitamin C. Research shows eating cherries may help reduce oxidative stress, improve sleep, lower blood pressure, and reduce overall soreness from working out. Nutrition Facts for Cherries 17 Mango Verywell / Alexandra Shytsman Mangos hail from Asia but are widely loved—in fact they’re one of the most popular fruits around the world. Aside from being naturally sweet, they’re also anti-inflammatory, which may reduce the risk of some diseases. One cup of mango has just 100 calories but offers a good source of fiber (almost three grams) and 100 percent of your daily vitamin C needs. What Are the Nutrition Facts for a Mango? Other Fruit While other fruits don't live up to the fiber content in the ones above, they still provide lots of good-for-you nutrients (and a bit of fiber). Papaya, 1 cup pieces = 2.5 gramsJackfruit, 1 cup sliced = 2.5 gramsNectarine ,1 cup = 2.4 gramsPineapple, 1 cup chunks = 2.3 gramsPlums, 1 cup = 2.3 gramsRaisins, 2 ounces = 2 gramsPeaches, 1 cup = 2 gramsGrapes, 1 cup = 1.5 gramsCantaloupe, 1 cup pieces = 1.5 gramsWatermelon, 1 cup diced = 0.5 grams Was this page helpful? Thanks for your feedback! Get one simple hack every day to make your life healthier. Email Address Sign Up There was an error. Please try again. Thank you, , for signing up. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Burton-freeman BM, Sandhu AK, Edirisinghe I. Mangos and their bioactive components: adding variety to the fruit plate for health. Food Funct. 2017;8(9):3010-3032. DOI: 10.1039/c7fo00190h King DE, Mainous AG, Lambourne CA. Trends in dietary fiber intake in the United States, 1999-2008. J Acad Nutr Diet. 2012;112(5):642-8. DOI: 10.1016/j.jand.2012.01.019 Office of Disease Prevention and Health Promotion. 2015–2020 Dietary Guidelines for Americans. S. Kelley, Darshan & Adkins, Yuriko & D. Laugero, Kevin. A Review of the Health Benefits of Cherries. Nutrients. 2018. DOI: 10.3390/nu10030368 United States Department of Agriculture. USDA Food Compositions Databases. Updated September 23, 2018.