Fruit is a great source of fiber. The following chart shows the top 25 fruits and their fiber content, in grams, per serving.
Topping the list are two types of berries – raspberries and strawberries – followed by plums and peaches. Fruits like apples and pears have more than 2 grams per serving, but are lower on the list because they have more sugar than other fruits.
Fruits with rich fiber links
High-Fiber Foods Chart: Fruits
Food Serving Size Grams Fiber (g) Fiber as % of Total Carbohydrates Apple 1 medium 4.5 2% Apricot 1 medium 3 3% Banana 1 medium 3 6% Blackberry 1 cup 6 4% Blueberry 1 cup 5 8% Cantaloupe 1/4 melon 2 2% Cherries, sweet 10 3 3% Cranberries 12 0 0% Date 1 medium 4 2% Fig 1 medium 3 7% Grapefruit 1/2 fruit 2 5% Kiwi fruit 1 large fruit 5 5% Lemon juice (1 Tbsp.) 0 0 Lime juice (1 Tbsp.) 0 0 Mango 1 small fruit 4 6
The fiber content of fruits varies greatly, so it’s important to know which ones to eat and which ones to avoid.
Fruits with a high fiber content will help you feel fuller longer, which can help with weight loss or weight maintenance. In addition, they are an excellent source of vitamins, minerals and antioxidants.
Many fruits are low in sugar and calories, so they can be eaten freely as part of a healthy diet plan. Fruits also contain natural sugars that can be beneficial for your health because they provide energy to the body without causing blood sugar spikes like refined sugar does.
Here are some of the best high-fiber fruits:
Avocado: 1 cup has 14 grams of fiber
Strawberries: 1 cup has 5 grams of fiber
Blackberries: 1 cup has 4 grams of fiber
Blueberries: 1 cup has 3 grams of fiber
Fruits with rich fiber links
Fiber is an important part of a healthy diet. It can help lower your blood cholesterol and control blood sugar levels. Fiber is found in plant foods, such as grains, vegetables and fruits.
The Dietary Guidelines for Americans recommend eating 14 grams of fiber per 1,000 calories consumed. While it’s not possible to get too much fiber, it’s also not possible to get too little and still meet your daily nutrient needs.
To get enough fiber each day, eat a variety of fruits and vegetables, whole grains and legumes (beans). Here are some examples of high-fiber foods:
Whole-wheat bread
Brown rice or wild rice
Oatmeal (uncooked)
Beans (such as black beans)
High-fiber foods are important to a healthy diet. Not only do they help keep you full and satisfied, but some high-fiber foods also promote weight loss.
Fiber is the indigestible part of plant-based foods, including fruits, vegetables and grains. Your body can’t break it down into smaller parts and absorb it, so it passes through your digestive tract pretty much intact.
A high-fiber diet isn’t just important for good nutrition — it also may help lower your risk of certain diseases such as heart disease, stroke and diabetes. High-fiber foods are linked to lower blood pressure levels and improved digestion.
Vegetables are one of the best sources of fiber in the diet because most vegetables contain both insoluble fiber (which helps prevent constipation) and soluble fiber (which has been shown to lower cholesterol). Some vegetables contain more fiber than others — here’s a list of some high-fiber veggies:
Leafy Greens: Kale, spinach, Swiss chard, mustard greens, bok choy (Chinese cabbage), collards
High-fiber foods are essential for a healthy diet. They fill you up on fewer calories, and they help prevent constipation, hemorrhoids, diverticulosis and other intestinal problems.
Fiber is the part of plant foods that your body can’t digest. It moves through your digestive system intact until it reaches the end of the colon, where bacteria break it down into short-chain fatty acids (SCFAs) that nourish your cells.
A high-fiber diet also promotes cardiovascular health by lowering blood pressure and cholesterol levels. And a study published in the October 2007 issue of “British Journal of Nutrition” found that women who ate fiber-rich foods were less likely to develop breast cancer than those who ate low-fiber diets.
The average American eats only 15 grams of fiber per day, while the recommended amount is 25 grams per day for women ages 19 to 50 and 38 grams per day for men ages 19 to 50.
Fruits with rich fiber links
High-fiber foods are those that contain more than 5 grams of fiber per serving. The recommended daily intake of fiber is 25 to 38 grams for women and 38 to 50 grams for men. Fiber supplements are also available, but they should not replace dietary sources of fiber.
Fruits high in fiber low in sugar
Here is a list of the best fruits low in sugar:
Apples: 1 medium apple (5.5 oz) has 2 g fiber and 10 g sugar
Raspberries: 1 cup raspberries (6 oz) has 8 g fiber and just 1 g sugar
Blueberries: 1 cup blueberries (6 oz) has 7 g fiber and 7 g sugar
High-Fiber Foods
To help you get your daily fiber needs, here’s a list of high-fiber foods.
Fruits with rich fiber links
Apples: An average apple has about 4 grams of fiber.
Bananas: A medium banana has about 3 grams of fiber.
Berries: Blueberries have about 8 grams per cup and strawberries have about 5 grams per cup.
Citrus Fruits: Oranges, grapefruits and tangerines contain about 4 to 6 grams of fiber per fruit.
Dried Fruits: Raisins (dried grapes), apricots and prunes contain 2 to 4 grams of fiber per serving.
Other Fruits: Avocados (about 8 grams per avocado) and kiwi (about 2 grams per kiwi) are also good sources of fiber.
High-fiber foods are an important part of a healthy, balanced diet. Fiber is found in the cell walls of plants and helps keep your digestive system moving smoothly and efficiently.
High-fiber foods are also good for controlling blood sugar levels, maintaining cholesterol levels and preventing constipation. The Institute of Medicine recommends that adults get between 20 and 35 grams of fiber each day — though many Americans eat only about half that amount.
Getting enough fiber can be challenging when many foods that contain it — fruits, vegetables, beans and whole grains — are often not eaten regularly. In fact, most Americans don’t eat enough whole grains or legumes (beans).
Fruits are an excellent source of fiber because they’re low in calories but high in nutrients. Most fruits have 3 to 6 grams per serving — which can add up quickly if you’re eating several servings each day. Some even have as much as 10 grams per serving!
Fiber is an essential part of a healthy diet. It helps with digestion, keeps you full longer and can lower your cholesterol levels. Fiber can be found in many different types of foods, but some fruits have more fiber than others.
Fruit contains both soluble and insoluble fiber. The soluble variety dissolves in water and becomes gel-like, which slows down digestion and helps to keep blood sugar levels steady. Insoluble fiber isn’t absorbed by the body and passes through the digestive tract largely intact.
Eating a wide variety of fruits is a good way to ensure that you’re getting enough fiber from your diet. The following table lists some popular fruits and their total amount of dietary fiber per serving size (1 cup):
Apples and pears are two of the fruits with high fiber content. They’re also low in sugar, which is great for people who are trying to lose weight.
Here are some other good sources:
Berries — Raspberries, strawberries and blueberries have a lot of fiber and only a little sugar. Other berries, such as blackberries and cranberries, have moderate amounts of both.
Grapes — Grapes contain both soluble and insoluble fiber, which helps lower cholesterol. They also provide a good source of antioxidants that help fight cell damage caused by free radicals.
Bananas — Bananas contain more than three grams of fiber per fruit and they’re also rich in potassium, which helps lower blood pressure. If you add some nuts to your banana smoothie or oatmeal breakfast bowl, you’ll get even more fiber plus some protein that will help keep you full throughout the morning.
