The 7 Best High-Fiber Fruits You Should Eat

The call to include more fiber in your diet may have once been met with some skepticism, as fiber isn’t typically seen as the most exciting nutrient. However, research continues to highlight its impressive array of health benefits, including promoting regular bowel movements, aiding in weight management, and supporting heart health. While it’s no surprise that fiber is abundant in foods like beans and broccoli, many sweet and juicy fruits are also packed with this essential nutrient. Some fruits are particularly rich sources, and knowing which ones stand out can help you meet your daily fiber needs while enjoying their natural sweetness. For reference, adults should aim for 25 to 36 grams of fiber daily, depending on factors like age and sex.

But what exactly is fiber, and why is it so beneficial? Fiber is the indigestible part of plants, meaning your body cannot fully process or absorb it. Instead, it passes through your digestive system largely intact before exiting your body as part of your stool. There are two main types of dietary fiber to consider: insoluble and soluble. Insoluble fiber adds bulk to your stool and makes bowel movements easier, while soluble fiber absorbs water to form a gel-like substance that slows digestion and can help reduce cholesterol levels, thus potentially lowering your risk of heart disease.  Insoluble fiber is typically found in foods like whole grains, beans and some vegetables, while soluble fiber is prevalent in fruits, vegetables, nuts, seeds and legumes. Some foods even provide both types of fiber. Now, let’s explore which high-fiber fruits should be staples in your diet.

1. Berries 

Raspberries and blackberries pack an impressive fiber punch with about 8 grams per cup, but all berries are good sources of fiber. Blueberries contain nearly 4 grams of fiber per cup, while strawberries contain 3 grams of fiber per cup. Berries also provide plenty of additional nutrients beyond fiber, including antioxidants, vitamins and minerals. Get your fill by topping your morning yogurt or oatmeal with a handful of berries, or blend frozen berries into a refreshing smoothie like this Fruit & Yogurt Smoothie.

2. Pomegranates 

Good things come in small packages, and pomegranate arils (also known as seeds) are proof. A cup of pomegranate arils contains a generous 7 grams of fiber. That’s not all, though: the juicy, ruby red fruit is packed with the antioxidant anthocyanin, which helps reduce chronic inflammation, potentially lowering risk of chronic disease. Try adding them into a salad like our Broccoli, Chickpea & Pomegranate Salad, or sprinkle them on peanut butter toast for a fun twist.

3. Tropical Fruits 

Some of the most popular tropical fruits are surprisingly packed with fiber. In fact, passion fruit contains a whopping 25 grams of fiber per cup, the most of any fruit. But that’s not where the fiber power stops when it comes to tropical fruits. Guava contains 9 grams of fiber per cup, kiwi contains 5 grams of fiber per cup, and mango contains 3 grams of fiber per cup. These fruits are also filled with immune-supporting vitamin C and blood-pressure-friendly potassium.

4. Pears 

Pears are a delicious fall fruit. One medium pear contains almost 6 grams of fiber. Just be sure to enjoy them with their skin since some of the fiber comes from the skin. Pears also have a low glycemic index, meaning that their sugar content isn’t absorbed too quickly into your bloodstream, preventing big sugar spikes. Try Baked Pears for a simple but satisfying dessert, or toss them into a salad like this Roasted Butternut Squash & Pear Quinoa Salad.

5. Oranges 

Speaking of vitamin C, we all know oranges are rich in it, but did you know the sunny fruit is also filled with fiber? One orange contains about 3 grams of fiber. That same medium orange also contains several ounces of water to help you meet your daily fluid needs. Enjoy the segments as a snack, of course, but don’t forget they’re beautiful in a refreshing Orange & Avocado Salad.

6. Apples 

Like pears, apples are rich in fiber, but in order to reap the fruit’s full benefits, don’t peel it before eating. One medium apple contains about 4 grams of fiber. They also provide benefits such as supporting weight loss and heart and brain health. You won’t believe how delicious Air-Fryer Apples are.

7. Avocados 

Yes, avocados are a fruit! A half of an avocado contains nearly 7 grams of fiber, plus heart-healthy monounsaturated fats and anti-inflammatory benefits. Try adding mashed avocado to make a Creamy Avocado Pasta or tuck slices into an Avocado & Kale Omelet.

Other Ways to Increase Your Fiber Intake 

As mentioned above, fruit isn’t the only food that contains fiber. Vegetables, whole grains, beans, legumes, nuts and seeds all provide fiber. Here’s how to get more of them:

• Enjoy avocado toast on whole-grain bread for a double dose of fiber from both the avocado and whole grains.
• Make a grain salad, and add berries to the bowl to lend sweetness, color and extra fiber, like in our Strawberry Basil Quinoa Salad.
• Consider trying one of these High-Fiber Meal Plans for an easy yet inspired way to ramp up your daily fiber content.
• Reach for an apple for a snack, and serve nut butter on the side for dipping.

Our Expert Take

Fruit is a rich source of dietary fiber—particularly soluble fiber—and some of your favorites, such as raspberries, kiwis, oranges and apples, are especially high in fiber. They’re not just sweet bites to enjoy, but they can protect your heart, help you maintain a healthy weight and promote gut health. And that’s an all-around win.