10 High-Fiber Fruits to Add to Your Plate
They're filled with plenty of nutrients and they taste great.
Medically reviewed by Rachel Lustgarten, M.S., R.D., C.D.N.
Fiber is super important — and you're probably not eating enough of it. It turns out more than 90% of Americans don't include enough fiber in their diets! Fortunately, there are plenty of delicious fiber-filled foods you can add to your plate at any meal, including fruits.
What is fiber?
"Dietary fiber is a type of carbohydrate found in plant foods that the body can't digest," says Alma Simmons, R.D.N., L.D., C.D.C.E.S., a nutritionist at The Ohio State University Wexner Medical Center. "It comes in two forms: soluble which is dissolved in water and metabolized by the 'good bacteria' in the gut and insoluble which does not dissolve in water and functions mostly as a 'bulking' agent and may help speed the passage of food and waste through your gut."
The health benefits of fiber
Fiber is a nutritional superstar and the benefits abound. These are a few of the potential health benefits that fiber can provide, according to Simmons:
- Feeds beneficial gut bacteria and prevents constipation, which supports digestive health
- Lowers LDL cholesterol, which supports cardiometabolic health
- Slows sugar absorption, which supports diabetes management
How much fiber should you eat?
According to the Dietary Guidelines for Americans, most women should aim for 22 to 28 grams of fiber daily, depending on their age, while men should shoot for 28 to 34 daily grams of fiber. However, 90% of women and 97% of men don't hit those fiber targets. "Some people may need to limit the amount of fiber they eat, while others may need more total fiber or a specific type of fiber depending on their medical history and health goals," says Paige Heiden, M.S., R.D.N., a nutritionist at Culina Health. "Your registered dietitian can help you identify the right fiber goals for you."
The good news is that while most of us should eat more fiber, it's not difficult to find fiber-filled foods. Consider adding fiber-rich whole foods to your diet before you turn to supplements because they contain lots of other beneficial nutrients.
Just keep in mind that it's best to up your fiber intake slowly. "Increasing fiber rapidly can increase the risk of digestive discomfort like bloating, constipation/diarrhea and gas," says Gregory Lafortune, M.S., R.D.N., the founder of Optimal Plan Nutrition. "To help alleviate this, it is important to increase water intake when increasing fiber. Also, balancing insoluble fiber sources (whole grains, nuts/seeds, skins of fruit) with soluble fiber sources (citrus fruits, oats, apples, flax seeds) can help."
High-fiber fruits
To start, consider adding the high-fiber fruits listed below to your summer menu.
Passion Fruit
Fiber: 10.4 grams per 100-gram serving (USDA)
Rich in nutrients and antioxidants, passion fruit has both a sweet and tart flavor. You can eat it as it by scooping out the pulp and seeds (yep, you can eat the seeds), or use it in a salad.
Prunes
Fiber: 7 grams per 100-gram serving (USDA)
Prunes are a great source of complex carbohydrates and fiber, and they are relatively low in calories (about 23 calories per prune). But they also provide a variety of beneficial vitamins and minerals, like magnesium. "Although this fruit offers up some serious health benefits, make sure to pay attention to ingredient lists and purchase varieties that solely list prunes as the only ingredient (try to avoid options with any added sugars or oils)," says director of the Good Housekeeping Institute Nutrition and Fitness Lab, Stefani Sassos, M.S., R.D.N., NASM-CPT. It's also important to keep in mind that dried prunes are a concentrated source of natural sugars so you may want to opt for fresh plums if that's a concern for you.
Avocados
Fiber: 6.8 grams per 100-gram serving (USDA)
An avocado may not taste sweet, but it is indeed a fruit. "They are loaded with healthy fats (monounsaturated fats which protect your heart), folate and potassium," says Simmons. "Studies show it helps improve satiety, which helps with weight management, and it's also a cardiovascular disease prevention food." If you're bored with guac, Lafortune recommends using avocados in salads, smoothies, sandwiches and other dips.
Raspberries
Fiber: 6.5 grams per 100-gram serving (USDA)
"Raspberries are one of the highest-fiber fruits, yet low in calories and sugar," says Simmons. "Rich in vitamin C and antioxidants, raspberries may help reduce inflammation and protect against chronic disease." Add them to oatmeal, yogurt or even plain water to give it a flavor boost.
RELATED: 9 Fruits That Are High in Magnesium to Support Better Health
Persimmons
Fiber: 6 grams per 100-gram serving (USDA)
Did you know this sweet yet spicy is actually a berry? Well, it's true! Typically in season from October-January, this fruit delivers loads of polyphenolic compounds, which can lower your chance of heart disease. You can eat them as is (like an apple), or use them in salads.
Guavas
Fiber: 5.4 grams per 100-gram serving (USDA)
The high fiber content of guava "and its antioxidant profile, including vitamin C and lycopene, make it a great choice for heart health, immune health and digestion," says Lafortune. Native to tropical areas, guava fruit can be eaten on their own or in jams, pastries and desserts.
Blackberries
Fiber: 5.3 grams per 100-gram serving (USDA)
"Blackberries are versatile and contain antioxidants responsible for their dark pigment, called anthocyanins," says Lafortune. "These are known to promote overall brain health and slow down cognitive decline." Spring and summer are the best times of the year to purchase fresh blackberries, but they can also be frozen or canned to enjoy year-round.
Pomegranate
Fiber: 4 grams per 100-gram serving (USDA)
Pomegranate seeds take work to dig out of their shell, but the health payoff is huge, as they're rich in both fiber and antioxidants. In fact, research suggests their chemical composition could protect your heart health or even have anti-cancer properties. You can add them to salads or even blend them into smoothies if you want to avoid the crunchy texture.
Pears
Fiber: 3.1 grams per 100-gram serving (USDA)
"Eating pears with skin contains soluble fiber, which is great for gut health," says Lafortune. "Pears also contain potassium, which can help with blood pressure and heart health." While a juicy pear tastes great plain, you can also grill it or add it to salads or a charcuterie board.
Kiwis
Fiber: 3 grams per 100-gram serving (USDA)
"Kiwi is exceptionally high in vitamin C," says Heiden. "It also contains vitamin E, which plays an important role in immune health." Another interesting fact: Studies suggest kiwis may be as effective as psyllium husk in the improvement of bowel conditions, Simmons points out.
RELATED: 22 Healthiest Fruits to Eat, According to Nutritionists
Rachel Lustgarten (she/her), M.S., R.D., C.D.N., is a registered dietitian in clinical practice in New York City. Her primary area of focus is medical nutrition therapy and weight control. Rachel’s passion is sharing her knowledge and expertise of food and nutrition’s role in overall health and wellness. She co-hosts the weekly “Primary Care Medicine” show on SiriusXM Doctor Radio, interviewing expert guests and fielding listener calls and questions about hot topics in health and nutrition. She served as a clinical dietitian at the Comprehensive Weight Control Center at Weill Cornell Medicine and served as an Advisor to the Weill Cornell’s Women’s Nutrition Connection monthly newsletter for 10 years. Rachel received a Master’s degree in Clinical Nutrition from New York University, graduating with honors.
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