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When thinking of fiber-rich foods, many people immediately think of whole grains, beans, or bran cereals. However, one food group that often gets overlooked is fruits. High-fiber fruits are not only beneficial for your digestive system but also packed with essential nutrients like vitamins, minerals, and antioxidants. Including these fruits in your diet can help you feel full for longer periods compared to processed snacks that are usually low in nutritional value. To guide us on the healthiest high-fiber fruits available, we consulted with Chris Mohr, PhD, RD, a registered dietitian and Nutrition Advisor at BarBend. Dr. Mohr provides his top 10 fruit selections and expert advice on how to incorporate them into your daily meals.
According to the Centers for Disease Control and Prevention, fiber can help improve digestion, regulate blood sugar, and support weight loss by keeping you satisfied longer. These fruits are an excellent source of dietary fiber, which research shows is crucial for heart health by helping to lower cholesterol levels and reduce inflammation. Additionally, many high-fiber fruits are rich in antioxidants, which help fight free radicals in the body and promote a healthy immune system.
Raspberries
Nutrition [per cup (123 g)]:
Calories: 64
Fat: 0.8 g (Saturated Fat: 0 g)
Sodium: 1 mg
Carbs: 15 g (Fiber: 8 g, Sugar: 5.5 g)
Protein: 1.5 g
These delicious berries pack around 8 grams of fiber per cup. They also contain antioxidants such as quercetin, which studies show can support immune function and help reduce inflammation. Mohr explains, “Raspberries are a great source of antioxidants that provide anti-inflammatory benefits while offering a high dose of fiber for digestion. Including them in your diet can help regulate bowel movements and promote gut health.”
Apples
Nutrition [per one medium apple (154 g)]:
Calories: 80
Fat: 0 g (Saturated Fat: 0 g)
Sodium: 0 mg
Carbs: 21 g (Fiber: 4 g, Sugar: 16 g)
Protein: 0 g
With their combination of soluble and insoluble fiber, apples are fantastic for digestion and help keep you feeling full longer. According to a 2015 study published in Nutrients, apples are loaded with polyphenols, especially in the skin, which support heart health and may help regulate blood sugar levels.
“Apples are an excellent choice for both fiber and heart health benefits,” says Mohr. “The fiber in apples also plays a role in managing blood sugar and improving overall digestive health.”
Pears
Nutrition [per one cup (113 g)]:
Calories: 50
Fat: 0 g (Saturated Fat: 0 g)
Sodium: 0 mg
Carbs: 14 g (Fiber: 1 g, Sugar: 5 g)
Protein: 0 g
Pears are particularly high in pectin, a type of soluble fiber that research says can support a healthy gut. Mohr notes, “Pears provide both fiber and hydration, which are key components of managing appetite and supporting digestion. They’re a great snack to keep you feeling full.”
Avocados
Nutrition [per 1/2 cup cubed (75 g)]:
Calories: 120
Fat: 11 g (Saturated Fat: 1.6 g)
Sodium: 5 mg
Carbs: 6 g (Fiber: 5 g, Sugar: <1 g)
Protein: 1.5 g
Unlike most fruits, avocados are high in both fiber and healthy fats. These essential nutrients help boost satiety and support heart health. A 2022 review found that eating avocados was associated with up to a 22 percent decrease in cardiovascular disease risk.
“The combination of fiber and healthy fats in avocados is fantastic for satiety and overall heart health,” says Mohr. “These fruits are a nutrient-dense option for boosting fiber intake and promoting healthy fat consumption.”
Oranges
Nutrition [per cup (165 g)]:
Calories: 86
Fat: 0 g (Saturated Fat: 0 g)
Sodium: 15 mg
Carbs: 20 g (Fiber: 3 g, Sugar: 14 g)
Protein: 1.5g
“Oranges are not only great for immune support with vitamin C, but the fiber they contain can help improve digestion and keep your gut healthy,” says Mohr. Besides their high vitamin C and fiber content, oranges also contain flavonoids like hesperidin, which can help boost circulation and combat inflammation according to research.
Blackberries
Nutrition [per one cup (144 g)]:
Calories: 62
Fat: <1 g (Saturated Fat: 0 g)
Sodium: 1 mg
Carbs: 14 g (Fiber: 8 g, Sugar: 7 g)
Protein: 2 g
Blackberries are another nutritional powerhouse, offering a generous 8 grams of fiber per cup. Mohr tells us, “Blackberries’ deep color comes from anthocyanins, powerful antioxidants that protect cells and support overall health.”
Kiwi
Nutrition [per one kiwi (75 g)]:
Calories: 44
Fat: <1 g (Saturated Fat: 0 g)
Sodium: 4 mg
Carbs: 11 g (Fiber: 2 g, Sugar: 7 g)
Protein: 10 g
Kiwi is another fiber-rich fruit that’s fantastic for digestive health as it contains both soluble and insoluble fiber. “Kiwi is not only great for digestion but also offers significant immune-boosting properties thanks to its high vitamin C content,” says Mohr.
Figs
Nutrition [per one medium fig (50 g)]:
Calories: 37
Fat: <1 g (Saturated Fat: 0 g)
Sodium: 0.5 mg
Carbs: 10 g (Fiber: 1.5 g, Sugar: 8 g)
Protein: 0 g
“Figs provide a natural sweetness along with fiber and minerals that promote bone health,” Mohr explains. “They can be a great option for healthy, fiber-packed desserts.”
Pomegranate
Nutrition [per 1/2 cup arils (87 g)]:
Calories: 72
Fat: 1 g (Saturated Fat: 0 g)
Sodium: 3 mg
Carbs: 16 g (Fiber: 3.5 g, Sugar: 12 g)
Protein: 1.5 g
Pomegranate arils, the edible seeds of the fruit, are packed with fiber and antioxidants, studies show. Mohr tells ETNT, “Pomegranate arils are a fantastic fruit to add to your diet for both fiber and antioxidants. They’re a great seasonal treat that adds flavor and nutrition to any dish.” Pomegranate arils can be sprinkled over salads, added to smoothies, or eaten on their own.
Papaya
Nutrition [per one cup (145 g)]:
Calories: 62
Fat: <1 g (Saturated Fat: 0 g)
Sodium: 12 mg
Carbs: 16 g (Fiber: 3 g, Sugar: 11 g)
Protein: 1 g
Papaya is a tropical fruit that contains about 3 grams of fiber per cup. It’s also packed with vitamin C and a digestive enzyme called papain, which research says can help break down hard-to-digest proteins. “Papaya is a great option for improving digestion, and the fiber it provides supports gut health,” says Mohr. “Plus, its vitamin C content helps strengthen the immune system, making it an excellent all-around fruit for health.”.” The high water content in papaya also contributes to hydration and supports healthy skin.
