High Fiber Fruits to Keep in Rotation

Lindsay Knake

| 3 min read

Food and Recipes
Diet and Nutrition
Physical Health
Whole Person Health
Key Takeaways
  • About 90% of Americans get only half the recommended 25 to 38 grams of fiber a day; adding high‑fiber fruits can help close the gap.
  • Passion fruit tops the list with roughly 12 grams of fiber per half‑cup, followed by raspberries (8 g), blackberries (7.6 g), avocado (6.75 g) and pears (5.5 g) per typical serving.
  • Boost fiber intake by tossing fresh or frozen fruit into oatmeal, smoothies, salads or whole‑grain toast, and limit canned fruit, juice and dried fruit that may contain added sugars.
Eating enough fiber is an essential part of a healthy diet. It can help reduce the risk of chronic conditions, which the majority of Americans will deal with in their lives.
And about 90% of Americans don’t get enough fiber in their diets. Adding fiber-rich foods to your diet is one way to improve your health. Here are fruits high in fiber to eat regularly.

High fiber fruits for your diet

The recommended amount of fiber is 25 to 38 grams per day, and most Americans get 10 to 15 grams per day. Fiber is a type of carbohydrate the body can’t digest. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and can help manage blood sugar levels, while insoluble fiber doesn’t dissolve in water and helps with regular bowel movements, according to the Harvard P.T. Chan School of Public Health.
A diet high in fiber helps stabilize blood sugar levels, keep cholesterol levels down, promote a healthy gut microbiome and reduce the risk of chronic disease.
Here are 10 high fiber fruits to keep in rotation in your diet:

Passion fruit

At 12.25 grams per half cup serving, passion fruit is one of the fruits with the highest amount of fiber per serving.

Raspberries

Raspberries have 8 grams of fiber per 1 cup.

Blackberries

Blackberries offer 7.6 grams of fiber per cup.

Avocado

Avocado, which is a stone fruit, has 6.75 grams of fiber per half.

Pear

A medium pear has 5.5 grams of fiber.

Apple

Apples vary in the amount of fiber depending on the type, but many have around 4 grams per apple. A medium-sized Granny Smith has 4.7 grams of fiber.

Cranberries

This berry, sourced from plants that grow in American bogs, have 3.6 grams per cup.
While cranberry sauce is a Thanksgiving staple, dried cranberries make a great addition to a trail mix or on a salad for a pop of flavor.

Blueberries

Blueberries have 3.5 grams per cup.

Pomegranate

This bright red fruit with a sweet-sour flavor has 3.48 grams per half cup of arils, or fleshy seeds. Pomegranate juice is popular, but the edible seeds contain more fiber than the juice of the fruit.

Strawberries

This favorite berry has 2.88 grams of fiber per cup.

Oranges

A naval orange has 2.8 grams of fiber. Like other fruits, eating the orange gets you that fiber compared to orange juice, which has less. 

Tips to enjoy high fiber fruits

Berries tend to offer the highest proportion of fiber compared to total calories. Avocado, berries and tart citrus fruits like lemons and limes have the highest fiber to lowest sugar ratio. Fruits higher in fiber tend to have a lower glycemic index, but even high-glycemic index fruits contain less sugar than most desserts.
U.S. Dietary Guidelines recommend five servings of fruits and vegetables daily. Aim to eat fresh or frozen fruits as much as possible, with canned fruits, fruit juice and dried fruits in moderation as they can contain added sugars.
Adding a cup of fruit to your breakfast, lunch or snack is an easy way to increase your fiber intake. Here are a few more sweet and savory ways to enjoy high-fiber fruits:
Image: Getty Images
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