If you want a nutrient-dense diet to help you fulfill your daily fiber requirements, it can never be without eating high-fiber fruits. It is very essential to add fiber to your diet.
Many of you might be knowing that fiber comes in two varieties: soluble and insoluble. Eating a range of high-fiber foods is crucial because they all have different physiological effects.
Fruits including guavas, pears, avocados, etc contain soluble fiber. It is also abundant in various kinds of cereal, legumes, vegetables, and beans.
Talking about insoluble fibers, Insoluble fiber can be found in whole grains, wheat bran, and vegetables, as well as the seeds and skins of many fruits and vegetables, including berries and bananas.
Insoluble fiber promotes intestinal health and also even helps in maintaining regularity. Additionally, fiber helps in maintaining regular bowel motions and prevents constipation.
Diverticulosis which is a common disorder, in which tiny pouches develop in the colon wall, may be less likely as a result.
People who already have diverticulosis and experience symptoms frequently have seen that increased fiber consumption can lessen these symptoms. This disease frequently has few or no symptoms.
It’s also important to remember that diverticulitis, a more serious ailment, can develop if the diverticulosis-related pouches rupture and get infected.
So guys in order to keep yourself away from such diseases, it’s better that you start adding fiber into your diet.
As we all love to eat fruits, so today in this article, we will be talking about fruits that are rich in fiber. Let us begin!
Top 30 High Fiber Fruits (Complete List 2022)
|SR.NO.||FIBER-RICH FRUITS||FIBER CONTENT|
|1.||Raspberries||7 grams per 100 grams|
|2.||Mangoes||1.6 grams per 100 grams|
|3.||Avocados||14 grams per Avocado|
|4.||Guava||5 grams per 100 grams|
|5.||Pears||3.1 grams per 100 grams.|
|6.||Pomegranates||10 grams per 100 grams.|
|7.||Kiwi||3 grams per 100 grams.|
|8.||Apples||4 grams per 100 grams.|
|9.||Oranges||3 grams of dietary fiber in 154 grams|
|10.||Strawberries||2 grams per 100 grams.|
|11.||Dried Figs||9.8 grams per 100-gram serving.|
|12.||Bananas||2.6 grams per 100 grams.|
|13.||Prunes||8 grams of fiber per cup.|
|14.||Star Fruit||2.8 grams per 100 grams.|
|15.||Papayas||2.3 grams per 100 grams.|
|16.||Peaches||1.5 grams per 100 grams.|
|17.||Passion Fruit||24 grams per cup.|
|18.||Cherries||3 grams per cup.|
|19.||Grapefruits||3 grams per cup.|
|20.||Blueberries||4 grams per cup.|
|21.||Blackberries||8 grams in one cup.|
|22.||Persimmon||3.6 grams per 100 grams.|
|23.||Tangerines||2 grams in a medium 3-ounce fruit.|
|24.||Apricots||2 grams per 100 grams.|
|25.||Grapes||0.9 grams per 100 grams.|
|26.||Watermelon||0.4 grams per 100 grams.|
|27.||Litchis (Lychees)||1.3 grams per 100 grams.|
|28.||Nectarines||2.2 grams in small-sized Nectarines
2.7 grams in large-sized Nectarines
2.4 grams in medium-sized Nectarines
|29.||Pineapple||2.3 grams of fiber per cup.|
|30.||Cantaloupe||1.4 grams of fiber per cup.|
Raspberries hardly need any introduction, when it comes to their numerous nutritional advantages, such as their high concentration of vitamins and antioxidants.
They are also not back in the competition when it comes to fiber. Let me tell you that, per 100 grams of this fruit has 7 grams of fiber (about a cup).
You can start adding them to your yogurt or can even combine some with some chocolate chips for a luxurious snack.
The mango (Mangifera indica) is the “king of fruits” in several regions of the world. Being a drupe, or stone fruit, it has a sizable seed in the center. The origin of Mangoes was in Southeast Asia and India.
There are hundreds of different varieties of mango, each having a unique flavor, appearance, size, and color. This fruit has an outstanding nutritional profile, apart from its taste.
Mango may aid in the treatment of digestive problems including diarrhea and constipation since it is high in dietary fiber and water. There are 1.6 grams of fiber in 100 grams of this fruit.
Although they were first seen in Mexico and Central America, avocados are grown all over the world, including in North America.
Avocados are incredibly nutrient-dense fruits that contain concentrated amounts of fiber, healthy fats, and a wide range of vitamins and minerals.
They are abundant in nutrients including magnesium, vitamin B6, vitamin C, vitamin E, and folate that are frequently absent from many people’s diets.
Each avocado contains roughly 14 grams of fiber, which makes them rich in fiber. Consuming a good amount of fiber, which helps in the formation of good bacteria in the digestive system, is crucial for overall health. So do not delay and start eating avocados!
Guava fruits are incredibly high in vitamin C, potassium, and antioxidants. They have numerous health advantages.
Not only they are rich in vitamins and certain minerals, but they also contain a good amount of fiber in it. Consequently, increasing your guava intake may promote regular bowel motions and relieve you from constipation.
One guava can give you 12% of the daily required amount of fiber. Guava leaf extract may also be advantageous to intestinal health. If we talk about its fiber content, 5 grams of fiber is present in 100 grams of guava.
This fruit passes through your stomach undigested and travels to your colon, where it nourishes good gut flora and has a variety of positive health effects.
Additionally, fibers present in it, may help people lose weight, control their blood sugar levels, and avoid constipation.
It is estimated that a medium-sized, pear contains 5.5 grams of fiber or 3.1 grams of fiber present per 100 grams of pears.
This juicy fruit has edible seeds that are crisp and delicious. This fruit has a lot more to offer than just the vividly colored juice that you frequently see.
Pomegranates are worth including in your healthy eating routine since they have the ability to boost a variety of physiological functions, from immunity to brain health.
Not only this, but pomegranates are also high in fiber, vitamins, and minerals yet low in calories and fat. Even some protein is also present in them.
You can eat the seeds within pomegranates in order to get their nutritious advantages. Around 10 grams of fiber is present in 100 grams of Pomegranates.
The kiwi is actually a sizable berry that develops on a type of woody vine belonging to the genus Actinidia. Although popularly this fruit is grown in New Zealand, kiwis actually have their roots in eastern China.
Vitamins, fiber, and antioxidants are present in this fruit, in abundance. Kiwi contains soluble dietary fiber that may aid in promoting a normal and healthy digestive process. Talking about the fiber content in it, around 3 grams of fiber is present in 100 grams of kiwi.
If you eat the peel of apples, it will for sure increase your fiber intake (after a good scrubbing, of course). A medium-sized apple contains roughly 4.8 grams of fiber with the skin on, but if you peel it, that amount lowers to 2 grams.
Apples are very rich in fibers. Per 100 grams of apples contains 4 grams of fibers. As it is commonly said, an apple a day keeps the doctor away! So, start adding this fruit into your diet regime.
Oranges are citrus fruits that provide protection to your cells. They also boost your immunity. Orange contains a good amount of fiber in it.
A medium-sized orange that is whole and raw weighs roughly 154 grams and has 3 grams of dietary fiber. This amount provides 12.0% of the recommended daily fiber intake (RDA) for adults who are female and 7.8% of the RDA for adults who are male.
Between 4.3 and 4.4 grams are present in more big oranges weighing roughly 184 grams or a 1-cup serving of peeled orange.
Strawberries are a delightful and healthful food option. This fruit can help in preventing cancer, lowers blood pressure, boosts HDL (good) cholesterol, and protects your heart.
Strawberries are a sodium-free, fat-free, cholesterol-free, high-fiber food that is also rich in antioxidants known as polyphenols. They are rich in vitamins, fiber, and other nutrients.
Interestingly, they rank highly in terms of nutrient density among fruits, having high levels of vitamin C, manganese, and other potent antioxidants.
You can try it in a smoothie with bananas. Fresh strawberries have a fiber level of 3 grams per cup, or 2 grams per 100 grams.
11. Dried Figs
Dietary fiber is abundantly available in Dried Figs. Depending on the variety, 3 to 5 figs contain 5 grams of dietary fiber or 20% of the Daily Value.
Dried figs have higher dietary fiber per ounce than the majority of other typical fruits. Dried figs provide 9.8 grams of fiber per 100-gram serving.
A number of minerals, such as vitamin C, vitamin B6, and potassium, are present in bananas. A large proportion of resistant starch, an indigestible carbohydrate is also present in unripe bananas.
You can also use bananas to add protein to a sandwich with nut butter. A medium-sized banana contains 3.1 grams of fiber or 2.6 grams of fiber is present in 100 grams of bananas.
These are also known as dried plums and they provide 4 grams of fiber per three pieces or 8 grams of fiber per cup.
Prunes are frequently recommended as a treatment for constipation for reasons other than their fiber content. These chewy, sugary sweets are useful for promoting movement because they include both fiber and sorbitol.
Prunes taste best when heated on the stove with a little water, honey, cinnamon, and lemon juice before being allowed to swell. You can allow it to cool and then serve it over yogurt or oats.
14. Star Fruit (Carambola)
This five-pointed star-shaped fruit is commonly known as the carambola and is both sweet and sour in taste. The flesh has a mild, sour flavor that makes it popular in many dishes, and the peel is edible.
A smaller, sour variant and a larger, sweeter one are the two main varieties. The star fruit is abundant in fiber and vitamin C yet low in calories. Considering how few calories it has, it is quite nutritious.
It is a great source of beneficial plant substances like epicatechin, gallic acid, and quercetin. These substances are potent antioxidants with a range of positive health effects. 2.8 grams of dietary fiber is present in 100 grams of this fruit.
Initially, Papayas came from Central America. Papayas were consumed by local natives, who also utilized them as medicines. The most productive papaya-producing areas now include Hawaii, the Philippines, India, Ceylon, Australia, and tropical parts of Africa.
In Central and South America, there are still a few smaller papaya farms. Papaya is known by a variety of names around the world.
Papain and chymopapain are two of the enzymes found in papaya fruit. Both enzymes can help in digestion and lessen inflammation because they both break down proteins. Not only this, Chymopapain and papain both aid in reducing inflammation.
They can help with chronic inflammatory illnesses like arthritis and asthma as well as acute pain from burns or bruising.
Talking about its nutrient profile, papaya contains a good amount of folate, copper, magnesium, protein and also fibers. It is estimated that 2.3 grams of fiber are present in 100 grams of papayas.
This fruit contains a number of health advantages which include better digestion, a healthy heart, a good immune system, and reduced allergy symptoms.
Additionally, peaches are a fair provider of vitamins and minerals, particularly: Vitamin C, Potassium, and vitamin A. Both soluble and insoluble fiber can be found in peaches.
Soluble fiber controls cholesterol levels and helps in blood sugar stabilization. Constipation can be avoided and digestion is aided by insoluble fiber present in it.
This fruit’s skin can help you get the most fiber per serving. Peaches may also be helpful for your stomach in ways other than just fiber. Talking about its fiber content, 1.5 grams of fiber is present in 100 grams of Peaches.
17. Passion Fruit
It is a South American native that is not frequently found in supermarkets. However, It occasionally co-exists with other tropical fruits, such as guavas and papayas.
This fruit has juicy, edible seeds inside it and has a thick yellow or purple covering. With 24 grams of fiber in just one cup, this tropical fruit is one of the highest in fiber and vitamin C while being low in calories and fat.
It is seen that fresh cherries are normally only available in the summer (June through August), while frozen cherries are always available in the market.
Cherries are high in vitamin C and include three grams of fiber per cup. According to research, eating cherries may help lower blood pressure, reduce oxidative stress, promote sleep, and lessen general exercise-related muscular soreness.
Another member of the citrus family, grapefruit has a lot of vitamin C and roughly three grams of fiber per cup. Generally speaking, grapefruit is less sweet than oranges.
Although this fruit is unrelated to grapes however grapefruit are named after grapes because of the way that their growth patterns resemble grape clusters.
As we all know, members of the berry family are frequently high in fiber, and let me tell you that blueberries are no exception.
Blueberries provide four grams of fiber per cup of fruit, although having less than raspberries and blackberries.
Anthocyanins, which is an antioxidants that may help prevent cancer and cardiovascular disease while enhancing brain function, are partially responsible for their stunning blue color.
There are several health advantages of blackberries. They provide a lot of fiber, vitamins, and minerals including vitamin C, vitamin K, and manganese.
As we all know the majority of individuals don’t consume enough fiber daily. This can result in, Intestinal issues like bloating, constipation, and stomach pain. Blackberries have a lot of fiber. It is estimated that blackberries provide about 8 grams of fiber in one cup.
Persimmon trees, which are native to China, have been cultivated for their mouthwatering fruit and provided wood for thousands of years.
Persimmons are frequently used in beverages, pies, curries, and puddings all throughout the world. They can be consumed fresh, dried, or cooked.
Persimmons are delicious and rich with nutrients that have many positive health effects. Vitamin B, thiamin (B1), riboflavin (B2), folate, magnesium, and phosphorus are also abundant in persimmons.
This fruit is great for weight loss since they are high in fiber and low in calories. It is estimated that 3.6 grams of fiber are present in 100 grams of this fruit.
This fruit is rich in fiber, which encourages regularity and provides the best gut health. Tangerine can be added to salads, mixed with brown rice, or piled high with grilled chicken at meals to increase fiber consumption.
Tangerines are also simple to carry in your bag, take to work, and eat as a snack in the middle of the morning. Tangerines commonly are rich in soluble fiber.
It is estimated that you require 28 grams of fiber per day for a 2,000-calorie diet on average. The amount of total fiber in a medium 3-ounce tangerine is around 2 grams.
For thousands of years, people have grown grapes, including various prehistoric civilizations that admired them for their ability to make wine.
Additionally, grapes are a tasty fruit that you can have at home or on the road. They come in a variety of hues, including pink, black, yellow, red, green, and red.
They can be found in a variety of forms, including raisins, jellies, and juice. Copper and vitamin K are abundant in grapes.
Vitamin K is required for blood clotting and strong bones, whereas copper is a necessary mineral involved in energy production. Not only this, grapes are a significant source of vitamin B, thiamine, riboflavin, and B6.
While vitamin B6 is mostly needed for protein metabolism, both thiamine and riboflavin are essential for growth and development. Talking about the fiber content in grapes, it is estimated that 100 grams of grapes include 0.9 grams of fibers.
Apricots are small, firm-fleshed drupes or stone fruits. They have the same delicate, sweet-tart flavor as that of cherries or plums and come in a variety of golden hues from light yellow to deep orange.
Even while ripe apricots are not as juicy as other stone fruits, they are delicious and fragrant. Dried apricots are frequently accessible all year round, although fresh, domestically produced apricots are typically only available during the summer.
Both kinds of apricots are effective fiber sources. Dried apricots are also a decent source of fiber, with 106 calories and 3.2 grams per half cup of fruit halves.
Fresh apricots are actually somewhat higher in fiber than dried apricots; 158 calories of fresh apricots give 6.6 grams of fiber. On the whole, it is estimated that in 100 grams of apricots, 2 grams of fiber is present.
The huge, delicious fruit known as the watermelon originated in Southern Africa. Watermelon is very refreshing, high in water and minerals, and has relatively few calories.
Additionally, it is a good dietary source of the potent plant components citrulline and lycopene. Each cup of watermelon has 12 grams of carbohydrates (152 grams).
The majority of carbohydrates are simple sugars like sucrose, fructose, and glucose. A little quantity of fiber is also present in watermelon.
However, because it contains a lot of fructose, it is regarded as having a lot of fermentable short-chain carbs. If someone has fructose malabsorption or another condition that prevents them from adequately digesting it, eating a lot of it can induce unpleasant stomach symptoms.
Talking about the fiber content present in watermelon, it is estimated that in 100 grams of watermelon 0.4 grams of fiber is present.
27. Litchi (Lychee)
It is a small tropical fruit that belongs to the soapberry family. Lychees are a subtropical fruit that is grown all over the world, although they are particularly well-liked in their native China and Southeast Asia.
They are primarily consumed fresh and occasionally added to ice creams or processed into juice, wine, sherbert, and jelly. They are known for their sweet and floral flavor.
They provide a good amount of healthful antioxidants, minerals, and vitamins. Lychees have pinkish-red, leathery skin that is inedible and is scraped off before eating.
A dark seed is located in the heart of the white flesh. Lychees are mostly made up of carbohydrates, other from water.
The sweet flavor of this fruit is a result of sugars, which make up the majority of their carbohydrates. It is estimated that in 100 grams of this fruit, 1.3 grams of fiber is present.
The juicy cousins of peaches and nectarines have smooth skin. This fruit is also a good source of fiber and other minerals. Nectarine contains potassium, vitamin C, and a tiny amount of protein.
A small nectarine has 2.2 grams of fiber. Large nectarine has 2.7 grams of fiber, while medium nectarine offers 2.4 grams.
Vitamin E, an antioxidant that shields your cells from aging-related cell damage as well as environmental harm, is also present in good amounts in nectarines.
The amount of vitamin E in a small nectarine is 0.99 milligrams. Nectarines contain a trace amount of vitamin A which is an essential component for the development of white blood cells and healthy vision.
The flavor of pineapple is just one of the many benefits of eating them. Because pineapple has a high vitamin C concentration, eating it can help you have better skin.
Because of their high fiber and water content, pineapples are also excellent for promoting healthy digestion and reducing/preventing constipation.
Fresh pineapple has 2.3 grams of fiber per cup. 13 grams, or more than half (52 percent) of the daily recommended intake for dietary fiber, are included in 1 whole fresh pineapple. Both the soluble and insoluble fibers which are found in pineapple are good for digestion.
Like other melons, cantaloupes are low in calories due to their 90% water content and 0.3 gram of fat per cup. They contain both soluble and insoluble fiber in addition to vitamins and minerals like potassium, vitamin C, niacin, vitamin B-6, and vitamin A.
Although fiber cannot be digested by the human body and goes through the digestive tract largely undisturbed, it nevertheless has a function in the body and aids in maintaining good health.
It is estimated that men should consume between 30 and 38 grams of fiber daily, while women should consume between 21 and 25 grams. 1.4 grams of fiber, or 4 to 7 percent of the recommended daily allowance, are included in each cup of cantaloupe.
You might also like:
- 35 High Fiber Vegetables
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- 20 High Fiber Beans list
- 20 High Fiber Nuts you must eat
So these were the top 30 high fiber fruits list, we have covered all the fiber-rich fruits and we really hope that you loved this article.
And if you did then please share it, also if you want to know about other fiber-rich foods then you can read our other articles.