What is fiber?
This article covers the top 12 fruits high in fiber. Fiber, also known as dietary fiber or roughage, is a type of carbohydrate found in plant-based foods. Unlike other carbohydrates such as sugars and starches, fiber cannot be broken down into smaller molecules by the human digestive system. Instead, it passes relatively intact through the stomach, small intestine, and colon and is eventually eliminated from the body.
Health benefits of fiber:
- Promoting regular bowel movements and preventing constipation.
- Helping to control blood sugar levels by slowing down the absorption of sugar.
- Supporting heart health by lowering cholesterol levels.
- Aiding in weight management by promoting feelings of fullness and reducing calorie absorption.
- Supporting gut health by nourishing beneficial gut bacteria.
Fruit rich in fiber
Fruits that are high in fiber are not only nutritious but also help promote digestive health. The following are 12 fruits known for their high fiber content.
1. Raspberries
Raspberries are one of the highest fiber fruits, with about 8 grams of fiber per cup (123 grams).
2. Blackberries
Another berry rich in fiber, blackberries contain around 7.6 grams of fiber per cup (144 grams).
3. Pears
Pears are not only juicy and delicious but also packed with fiber, providing about 5.5 grams of fiber per medium-sized pear.
4. Apples
An apple a day not only keeps the doctor away but also provides around 4.4 grams of fiber (medium-sized apple with skin).
5. Avocado
Surprisingly, avocado is a fruit, and it’s also a great source of fiber, with around 10 grams of fiber per cup (150 grams) of sliced avocado.
6. Guava
Guavas are tropical fruits rich in fiber, providing about 9 grams of fiber per cup (165 grams) of sliced guava.
7. Bananas
Bananas are known for their potassium content. But they also contain about 3.1 grams of fiber per medium-sized banana.
8. Oranges
Oranges are citrus fruits rich in vitamin C and fiber, with about 3.1 grams of fiber in a medium-sized orange.
9. Strawberries
Like other berries, strawberries are high in fiber, providing about 3 grams of fiber per cup (144 grams).
10. Kiwi
Kiwi fruits are not only delicious but also rich in fiber, containing about 5 grams of fiber per cup (177 grams) of sliced kiwi.
11. Figs
Figs are dried fruits packed with fiber, with around 14 grams of fiber per cup (149 grams) of dried figs.
12. Prunes (Dried Plums)
Prunes are well-known for their digestive benefits, providing around 12 grams of fiber per cup (174 grams) of dried prunes.
The Bottom Line
Incorporating these fiber-rich fruits into your diet can help you meet your daily fiber needs and improve your overall health. Remember to consume fruits with their skin whenever possible, as much of the fiber content is in or just beneath the skin.
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