17 High-Fiber Fruits To Eat, According to a Dietitian

17 High-Fiber Fruits To Eat, According to a Dietitian


Fiber is an undigestible carbohydrate found in plants. It comes in two main types: soluble fiber and insoluble fiber. Soluble fiber forms a viscous gel in your colon during digestion and can help manage your cholesterol and blood sugar levels. Insoluble fiber adds bulk to your stool and promotes regular bowel movements.

Fiber also aids in weight control, boosts immune health, and reduces the risk of serious conditions such as diabetes and heart disease. Despite these benefits, most Americans fall short of the recommended daily fiber intake, which ranges from 21-38 grams (g) depending on age and gender.

Plant foods, particularly fruits, are excellent sources of fiber. The flesh provides soluble fiber, while the skin provides insoluble fiber. Incorporating more fruits into your diet is an easy and delicious way to increase fiber intake.

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Passion fruit, native to Brazil, is round or oval with a deep purple rind. Inside the rind is a gelatinous, translucent, and fragrant yellow-orange pulp of fleshy seeds. Passion fruit is tangy and tart with a subtle sweetness and is rich in carotenoids and sterols, which are plant compounds with antioxidant effects.

A 100-gram (g) portion of raw passion fruit provides 10.4 g of fiber, or 37% of the nutrient’s Daily Value (DV).

Passion fruit is also high in vitamin C, with a 100 g serving providing 30 milligrams (mg) of vitamin C, or 33% of the DV. Many fruits and vegetables are excellent sources of vitamin C, an antioxidant nutrient that supports the immune system, protein metabolism, and wound healing.

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Raspberries come from a woody shrub native to Europe and range in red, yellow, purple, and black colors. These small, juicy fruits are sweet and tart in taste—and packed with nutrients. One cup of raw raspberries offers 8 g of fiber, or 29% of the DV.

One cup contains 32 mg of vitamin C, or 35% of the DV. Berries are rich in nutrients and antioxidants like polyphenols. Research suggests that consuming berries can positively affect heart and brain health.

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Like raspberries, blackberries are made of tiny, juicy drupelets clustered around a central core, giving them a bumpy texture. They are grown worldwide and have a tart, sweet, slightly bitter taste.

One cup of raw blackberries delivers 7.63 g of fiber, or 27% of the DV. This serving also contains 30 mg of vitamin C, or 33% of the DV.

Blackberries have a high antioxidant content in the form of polyphenols, which can help fight inflammation and may reduce your risk for diseases like heart disease and cancer.

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Blueberries grow in North America, Europe, Asia, and Africa. They are small, round berries with a deep blue to purple color and a sweet, mildly tart flavor. One cup of raw blueberries provides 3.55 g of fiber, or 13% of the DV.

Blueberries are also rich in anthocyanins, powerful antioxidants in fruits and vegetables with red, purple, or blue hues. Anthocyanins give these foods their distinctive color. Research suggests that regular intake of blueberries or other anthocyanin-rich foods can lower your risk of heart disease and type 2 diabetes, while also helping with weight maintenance and brain health.

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Goji berries are small, bright red-orange fruits that appear slightly shriveled and have a chewy texture with a sweet and tangy flavor. You can typically find them in dried or powdered form in the United States.

Five tablespoons (tbsp) of dried goji berries offer 3.64 g of fiber, or 13% of the DV.

Goji berries boast the highest zeaxanthin content among known dietary sources. Zeaxanthin is a carotenoid found in red, yellow, and orange fruits and vegetables. Carotenoids can help protect the eye from damage by light and oxidation, reducing the risk of age-related macular degeneration.

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Pears are bell-shaped with smooth, thin skin that can be green, yellow, red, or brown. The fruit is typically sweet with crisp or soft flesh. They grow in temperate climates, including parts of Europe and Asia.

One medium pear provides 5.52 grams of fiber, or 20% of the DV.

Pears, including their skin, are rich in nutrients and beneficial phenolic compounds. Some clinical studies have shown that pears have anti-obesity effects.

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Apples are grown worldwide and are a main source of phenolic compounds like quercetin in the Western diet. They are round with smooth skin that can be red, green, or yellow. The fruit has a crisp texture and a sweet-tart flavor that varies depending on the variety.

One raw medium golden delicious apple with skin offers 4.06 grams of fiber, or 14% of the DV.

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Bananas originate in Southeast Asia and are grown in regions near the equator. The fruit is soft and creamy with a sweet flavor. Bananas make a convenient on-the-go snack with their peel serving as a natural protective cover.

One medium-sized banana provides 3.06 g of fiber, or 11% of the DV. It also contains 0.37 mg of vitamin B6, or 22% of the DV. Vitamin B6 is a nutrient involved in more than 100 bodily reactions, including metabolism.

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The orange is the most widely grown citrus fruit in the world. It is a hybrid of the pomelo and mandarin orange. There are various kinds of oranges with flavors ranging from sweet to bitter.

One large orange (about 3 inches in diameter) delivers 4.42 g of fiber, or 16% of the DV. It also provides 98 mg of vitamin C, or 108% of the DV.

Oranges are also rich in antioxidant plant compounds such as carotenoids and flavonoids, which can help protect against inflammation and disease.

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Tangerines are citrus fruits that are sometimes called mandarin oranges. Technically, they are a type of mandarin with a larger shape, thinner skin, and slightly brighter orange color. Tangerines taste more tart than other mandarins.

One cup of raw tangerine sections offers 3.51 g of fiber, or 13% of the DV. The serving also contains 52 mg of vitamin C, or 58% of the DV.

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Avocado, a fruit native to Mexico and Central America and primarily cultivated in Mexico, has a green, pebbled skin and creamy, pale-green flesh with a nutty, buttery taste. It’s a good source of fiber, with one cup of cubed raw avocado providing 10 g of fiber, or 38% of the DV.

Additionally, avocados are packed with monounsaturated fats, which promote heart health, and potassium, which regulates blood pressure.

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Kiwifruit is a small, brown, fuzzy fruit with vibrant green flesh, tiny black seeds, and a sweet-tart flavor. Its texture is soft and juicy. The fruit originates from China but is now grown worldwide.

One cup of kiwi provides 5.4 g of fiber, or 19% of the DV.

Kiwi is also a good source of vitamin C and folate, a B vitamin that helps with proper cell growth and DNA production. One cup of kiwi contains 134 mg of vitamin C, nearly 150% of the DV, and 47 micrograms (µg) of folate, or 12% of the DV.

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Guava, commonly found in tropical and subtropical regions, is a round or oval fruit with rough, greenish-yellow skin and sweet, fragrant, pink or white flesh containing small, edible seeds. Its texture ranges from crunchy to creamy, depending on ripeness. Guava has a tropical sweetness with a hint of tartness.

A 100-gram serving of raw guava provides 5.4 g of fiber, or 19% of the DV.

Like kiwi, guava is also a good source of vitamin C and folate. A 100 g serving contains 228 mg of vitamin C, or 253% of the DV, and 49 µg of folate, or 12% of the DV.

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Pomegranate, thriving in regions like California, Arizona, South Asia, the Mediterranean, and the Middle East, has a vibrant red color and leathery skin. Inside, it boasts hundreds of juicy, sweet ruby-red arils (fleshy seeds), which are the edible parts of the fruit.

A half-cup serving of pomegranate seeds provides 3.48 g of fiber or 12% of the DV.

The fruit is also rich in beneficial plant compounds like flavonoids and anthocyanins, giving it antioxidant and anti-inflammatory properties.

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Persimmon, a popular fruit in East Asia, has a distinct shape, often resembling a tomato, and has a deep orange to reddish-orange color. The fruit has smooth, glossy skin and tender, sweet flesh.

A single persimmon fruit (weighing around 170 g) provides 6.12 g of fiber, or 22% of the DV.

One persimmon fruit also provides 0.19 mg of copper, or 21% of the DV. Copper is a mineral that helps create energy and maintain the nervous and immune systems. Plus, persimmons are rich in flavonoids, carotenoids, and other beneficial plant compounds.

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Dragon fruit, also known as pitaya, grows in various places, including China, Mexico, Australia, and the U.S. It’s oval-shaped with a vibrant deep pink or yellow outer skin and sweet and sour white or pink flesh speckled with small black seeds.

One cup of dragon fruit provides 5.58 g of fiber, or 20% of the DV.

Research also suggests consuming dragon fruit can help lower blood sugar, blood pressure, and cholesterol levels.

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Prunes, which are dried plums, are primarily cultivated in the U.S., France, Argentina, and Chile. The fruits are wrinkled and dark purple with a sticky, chewy texture and a sweet, rich flavor.

Five pitted prunes (about 50 g) provide 3.37 g of fiber, or 12% of the DV. The same serving also contains about 28 µg of vitamin K, or 23% of the DV. This nutrient supports blood clotting and bone health.

Prunes can help relieve constipation by improving stool frequency and consistency. Also, research suggests eating 50 g of prunes daily while supplementing with calcium and vitamin D can help postmenopausal women keep their hip bones strong and healthy.

Make it a habit to consume fiber-rich foods at each meal and snack to meet the recommended fiber intake for good health. Some other fiber sources include whole grains, vegetables, legumes like beans and peas, nuts, and seeds. Here are some simple ideas for adding the above fruits and other fiber sources to your diet:

  • Top a bowl of cereal or oatmeal with fresh raspberries or chopped apple
  • Mix frozen banana with spinach, milk, chia seeds, and a little honey to make a smoothie
  • Sprinkle pomegranate seeds over a mixed green salad for a burst of color, sweetness, and added texture
  • Snack on crunchy veggies like carrots and cucumber sticks paired with avocado or bean dip
  • Combine dried goji berries and nuts for a flavorful and nutritious snack
  • Make a fruit salad with kiwi, persimmon, berries, a squeeze of lemon juice, a drizzle of honey, and fresh mint leaves

Fiber is vital for health. It supports gut health and potentially helps prevent chronic diseases. Many plant-based foods, including fruits, are excellent sources of fiber.

Fruits like berries, guava, avocados, prunes, oranges, apples, and more are all high in fiber and can help you meet your daily needs. Incorporate fiber-rich foods like fruits, vegetables, whole grains, legumes, nuts, and seeds into your diet to get the full spectrum of health benefits they offer.

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