The 7 Best High-Fiber Fruits You Should Eat, According to a Dietitian
Plus, fun, creative ways to add them to meals and snacks.
Reviewed by Dietitian Maria Laura Haddad-Garcia
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 the great benefits fiber provides, such as promoting regular bowel movements, fostering weight management and maintaining a healthy heart.
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.
Related: 6 Sneaky Signs You're Not Eating Enough Fiber, According to a Dietitian
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 are two 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
Raspberries and blackberries pack the biggest fiber punch with about 8 grams per cup, but all berries are good sources of fiber. Blueberries contain nearly 4 grams of fiber per cup, while strawberries contain 3 grams of fiber per cup. Berries also provide plenty of additional nutrients beyond fiber, including antioxidants, vitamins and minerals. Get your fill by topping 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 (also known as seeds) are proof. A 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 risk of chronic disease. Try adding them into 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 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 with immune-supporting vitamin C and blood-pressure-friendly potassium. Make a sweet and crunchy slaw with mango in these Chicken Mole Tacos with Mango-Jicama Slaw, or enjoy a mix of tropical fruits together, like our Mango & Kiwi with Fresh Lime Zest.
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. Try Baked Pears for a simple but satisfying dessert, or toss them into a salad like this Roasted 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 your daily fluid needs. Enjoy the segments as a snack, of course, but don't forget they're beautiful in a refreshing Orange & 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 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 so good.
7. Avocados
Yes, avocados are a fruit! A half of an avocado contains nearly 7 grams of fiber, plus heart-healthy monounsaturated fats and anti-inflammatory benefits. Try adding mashed avocado to make a Creamy Avocado Pasta or tuck slices into an Avocado & 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:
Enjoy avocado toast on 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 to lend sweetness, color and extra fiber, like in our Strawberry Basil Quinoa Salad.
Consider trying one of these High-Fiber Meal Plans for an easy yet inspired way to ramp up 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—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.
Related: Does Fiber Make You Gassy?
Read the original article on Eating Well.
