15 High-Fiber Fruits That Can Help You Reach Your Daily Goal ...Saudi Arabia

Fiber is one of those nutrients that is easy to overlook until you start paying attention to how much you’re actually eating. Most adults need between 22 and 34 grams of fiber a day, depending on age and sex, with the USDA recommending at least 14 grams per 1,000 calories. Yet many Americans fall well short of those amounts. Why is this the case? In 2022, Danielle Munn, MS, RDN, CDN, shared with Parade that the American diet is to blame. “Packaged goods and fast foods that our culture thrives on are typically low in fiber and high in calories, fat and sodium,” she says, which makes it difficult to reach your daily needs. Thankfully, there is a solution!Adding more fruit to your diet is a simple way to increase your intake, especially when you choose varieties that pack several grams of fiber into a serving. Berries tend to be standout choices, but pears, avocados, guavas and even passion fruit can deliver substantial amounts, too.And while fiber is best known for supporting regular digestion, it actually does much more than that. Fiber-rich foods can help you feel fuller, and consuming it regularly is associated with better heart health. Plus, you get the “added benefit of other nutrients like vitamins and minerals,” Munn says.To help you meet your daily goal, we’ve rounded up 15 of the best high-fiber fruits to add to your diet. From everyday staples to nutrient-dense tropical options, here is a look at how much fiber each fruit delivers, along with some simple ways to enjoy them.Related: The 20 Best High-Fiber Foods To Help You Stay Full and Keep Things Moving

What Fruits Are High in Fiber?

The following 15 fruits are among the better choices when you’re looking to get more fiber from whole fruit. Fiber amounts are based on USDA FoodData Central and standard serving sizes; exact amounts can vary somewhat by variety and preparation.

1. Passion Fruit

Passion fruit is an exceptional source of fiber, although most people don’t eat an entire cup at once. The pulp and seeds are edible, and adding a few spoonfuls to yogurt, oatmeal or a smoothie can give your day a fiber boost.

2. Avocado

Yes, avocado is botanically a fruit—and it’s one of the most fiber-rich options on this list. Its creamy texture makes it easy to work into salads, sandwiches, grain bowls or toast.

3. Raspberries

Raspberries are one of the easiest high-fiber fruits to add to breakfast or snacks. Toss them into plain yogurt, oatmeal or a bowl of whole-grain cereal.

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4. Guava

Guava is another standout. The fruit is naturally sweet and can be eaten with its edible skin and seeds, which contribute to its fiber content.

5. Blackberries

Blackberries deliver nearly 8 grams of fiber per cup. They’re also easy to eat by the handful, making them a convenient choice when you’re trying to increase your daily intake.

6. Pomegranate

Pomegranate arils provide a substantial amount of fiber in a relatively small serving. Sprinkle them over salads or yogurt, or eat them on their own.Related: 10 Weird Signs You Need More Fiber in Your Diet

Uma Shankar sharma / Getty Images

7. Pear

A pear is an especially practical high-fiber choice because it’s portable and requires no preparation. Keep the skin on when you eat it; removing edible fruit skins reduces the amount of fiber you get.

8. Kiwi

Green kiwi provides several grams of fiber per cup and works well sliced into fruit salads, yogurt bowls or smoothies. The skin is also edible if thoroughly washed.

9. Apple

Apples are a classic fiber-rich snack, particularly when eaten with the skin. In fact, choosing whole fruit instead of juice is one easy way to retain more of it.

Aside from being easy to grab on the go, they’re also simple to prepare in a variety of meals. As Munn previously noted to Parade, “Whether they are dipped in peanut butter, baked for apple crisp or added to a salad, apples are a great flavorful addition to any dish.”

10. Banana

A medium banana contributes a little more than 3 grams of fiber and is easy to add to breakfast or take along as a snack. The USDA’s fiber guide lists a medium banana at 3.2 grams.

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11. Cherries

Fresh cherries contribute approximately 3 grams of fiber per cup. They’re also an easy way to add variety if you tend to rely on berries for your fruit intake.

12. Orange

A whole orange provides more fiber than orange juice because the fiber is retained in the fruit’s membranes and pulp. It’s also an easy portable snack. Whole fruit is generally preferable to juice when you’re trying to increase fiber.

13. Strawberries

Strawberries may not contain as much fiber as raspberries or blackberries, but they’re still a useful source. A cup can easily be added to breakfast, dessert or a snack.

14. Mango

Mango is a sweet addition to smoothies, salsas and fruit salads. While it doesn’t rank as high as berries, a cup still adds a meaningful amount of fiber.

15. Papaya

Papaya rounds out the list with a moderate amount of fiber per serving. Try it plain, with lime juice, or alongside Greek yogurt for breakfast.Related: The High-Fiber Food To Eat if You’re 60+, Cardiologists Say

How Much Fiber Should You Eat Every Day?

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Fiber needs vary based on age, sex and calorie needs. For adults, the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) recommends roughly 22 to 34 grams per day, while MedlinePlus lists 25 grams for women and 38 grams for men ages 19 to 50.

You don’t need to get all of that fiber from fruit. In fact, a varied diet that includes vegetables, whole grains, beans, nuts and seeds will make it easier to reach your goal.

If you’re increasing your fiber intake, do it gradually. A sudden jump can cause gas, bloating or abdominal discomfort. Drinking enough fluids is also important because water helps fiber move through the digestive tract.

One simple approach is to add a serving of berries to breakfast, choose a whole pear or apple for a snack and include another fruit with lunch or dinner. Those small choices can add several grams of fiber without requiring a major change to the way you eat.

What Is the Best Fruit for Fiber?

Passion fruit delivers the most fiber on this list, but you don’t need to seek out exotic fruit to increase your intake. Raspberries, blackberries, pears and apples are easy everyday choices that can add several grams of fiber to your diet. The best choice is ultimately the one you enjoy and will eat regularly—especially as part of a diet that includes other fiber-rich foods.

Related: Claude Says This Is the #1 Best Habit for Gut Health—Here’s What Gastroenterologists Think

Sources

This article was drafted with the assistance of AI and thoroughly reviewed, edited and fact-checked by Parade editors. See our complete AI Policy.

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