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Wellness

10 High Fiber Fruits - Making Them Part of a Healthy Diet

By Maria Murphy RDN, LDN
10 High Fiber Fruits - Making Them Part of a Healthy Diet
10 High Fiber Fruits - Making Them Part of a Healthy Diet

The importance of dietary fiber in supporting a healthy diet has been well-established. There are numerous health benefits associated with fiber consumption, yet most people do not get enough in their diet on a regular basis. There are many fiber-rich foods that we should incorporate into our diet, and adding high-fiber fruits is a great way to help you reach your daily fiber goals.

In this blog, we share with you the role of dietary fiber and list some high-fiber fruits, along with ways for you to incorporate more fiber and other essential nutrients into your daily intake.

Fiber: Soluble and Insoluble

Dietary fiber is a carbohydrate found naturally in plant foods. It is not, however, broken down by the body, but rather makes its way through our gastrointestinal (GI) tract undigested. Its role in our diet though is important for many reasons.

Soluble Fiber. One way to support your GI and overall health is to make sure you eat a variety of foods like high-fiber fruits, vegetables, and grains that provide soluble fiber. This type of fiber, as it passes through our digestive tract, absorbs some water along the way, helping it to form a gel-like substance. In doing so, it may help to bind up some unhealthy fats in the body, such as cholesterol, and may help to support healthy glucose metabolism. 1

Insoluble Fiber. Simply put, dietary fiber, specifically insoluble fiber, adds bulk to your diet, helping to move digested food more quickly through your GI tract. This means that insoluble fiber aids in maintaining a healthy digestive tract and may help you pass digestive waste more easily and hopefully lend to an ease in your bowel movements. 1

Both soluble and insoluble fiber help with providing us with a sense of satiety or a feeling of fullness. This may help us to eat more of the nutrient-rich foods, and less of the high-calorie, ultra-processed foods. This is great for our gut as well as our waistline.

Also, be sure you drink enough fluids, such as water and other non-sweetened, caffeine-free products to keep you well hydrated. Drinking adequate fluids helps fiber to absorb water, promoting a soft stool.

Ok, so now that you have a better understanding on the role of these dietary fibers, let’s check out how much fiber we should aim for each day.

Dietary Guidelines: How Much Fiber Do We Need?

According to the Dietary Guidelines for Americans, 2020-2025 published by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, adults should consume 22–28 grams of fiber daily for females and 28–34 grams daily for males. These suggestions also consider an individual's age. 2

These guidelines also reveal that we need to scale up our fiber consumption because 90-97% of Americans' diets do not include enough fiber-rich foods. 2

Understanding that we all need to do a little more plate planning, let’s take a look at adding one or more of these high-fiber fruits and other fiber-rich foods to your grocery list.

10 High Fiber Fruits

Adding more fruits (like organic fruits) into your diet is a delicious way to boost your daily fiber intake, while also reaping the benefits of phytonutrients and antioxidants too. Here is a list for you to see how much fiber is in some of our favorites. The fiber content in the fruits listed below is based on approximate values, since fruit sizes and varieties may vary, and grams may be rounded to the nearest whole number.

  1. Passion fruit. This fleshy fruit with its taste of citrus and melon contains a whopping 25 grams of fiber per cup. 3
  2. Goji berries. These pretty red berries boast of super antioxidants and have a sweet and sour taste. Though a cup may be a bit to eat in one sitting, it does provide about 12 grams of fiber.4
  3. Raspberries. Whether you pick them off a bush or buy them at your farmer’s market, it's hard to resist the mildly sweet taste of these berries. They contain 10 grams of fiber per cup.5
  4. Avocado. This fruit with its rough exterior but creamy interior, is an awesome source of healthy fats — monounsaturated fats (MUFAs) and 10 grams of fiber in an entire medium avocado.6
  5. Blackberries. There are 8 grams of dietary fiber in a cup of these nutrient-rich berries.7
  6. Pear. A medium-sized juicy, fragrant pear contains about 6 grams of fiber.8
  7. Apple. One medium Red Delicious apple with the peel provides 5 grams of fiber.9 A medium-sized apple without the skin/peel provides only about 2 grams of fiber.10
  8. Blueberries. Fresh or frozen, these are probably on everyone’s favorite fruit list with about 4 grams per cup.11
  9. Strawberries. Another fan favorite, one cup of whole berries provides about 3 grams of fiber.12
  10. Banana. Known as a great source of potassium and magnesium, a small banana provides about 3 grams of fiber.13

Takeaway

If you are ready to add some depth to your present dishes, high-fiber fruits will not only add some pizzaz to your plate, but they are delightfully delicious! The goal is to get creative and try some new foods, combine them with other fruits and vegetables that you like tossing an apple, pear, or berries to make a hearty salad. Add them to smoothies, and be sure to try a plant-based snack board.

Make slight changes in your daily diet that can make a difference when trying to focus on increasing fiber. A small step, like adding 1 extra serving of fruits or vegetables to your diet can help propel you to reach your health goal over time.

Lastly, keep in mind that not everyone is a candidate for a high-fiber diet, and therefore, you should always speak with your healthcare provider about what’s best for you. A Registered Dietitian can also work with your healthcare provider to help formulate a plan that is specific to your individual health needs.

Disclaimer: This blog contains promotional content about our products. The information provided in this blog is for educational and informational purposes only and should not be construed as medical advice. While the nutritional information and health tips shared here are based on published studies and expert insights, they should not replace advice and treatment from a healthcare professional. Always consult a qualified healthcare provider with any questions you may have regarding a medical condition or health objectives.

References

  1. Mayo Clinic. “Dietary Fiber: Essential for a Healthy Diet.” Mayo Clinic, 4 Nov. 2022, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983. Accessed 20 November 2024.
  2. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Dietary Guidelines for Americans, 2020-2025 and Online Materials | Dietary Guidelines for Americans. Accessed 20 November 2024.
  3. “Nutrition Facts for Passion Fruit, Raw.” My Food Data, https://tools.myfooddata.com/nutrition-facts/2344743/wt2/1 . Accessed 20 November 2024.
  4. “Nutrition Facts for Natierra - GOJI BERRIES.” My Food Data, https://tools.myfooddata.com/nutrition-facts/2468597/wt1/1 . Accessed 20 November 2024.
  5. “Nutrition Facts for Raspberries, Raw.” My Food Data, https://tools.myfooddata.com/nutrition-facts/2344775/wt2/1. Accessed 20 November 2024.
  6. “Nutrition Facts for Avocado, Raw.” My Food Data, https://tools.myfooddata.com/nutrition-facts/2344719/wt2/1 . Accessed 20 November 2024.
  7. “Nutrition Facts for Blackberries.” My Food Data, tools.myfooddata.com/nutrition-facts/173946/wt1/1. https://tools.myfooddata.com/nutrition-facts/173946/wt1/1 Accessed 20 November 2024.
  8. “Nutrition Facts for Pears.” My Food Data, https://tools.myfooddata.com/nutrition-facts/169118/wt4/1 . Accessed 20 November 2024.
  9. “Nutrition Facts for Red Delicious Apples.” My Food Data, https://tools.myfooddata.com/nutrition-facts/168201/wt3/1 . Accessed 20 November 2024.
  10. “Nutrition Facts for Apples (Without Skin).” My Food Data, https://tools.myfooddata.com/nutrition-facts/171689/wt3/1 . Accessed 20 November 2024.
  11. “Nutrition Facts for Blueberries, Raw.” My Food Data, https://tools.myfooddata.com/nutrition-facts/2344769/wt2/1 . Accessed 20 November 2024.
  12. “Nutrition Facts for Strawberries, Raw.” My Food Data, https://tools.myfooddata.com/nutrition-facts/2344777/wt2/1 . Accessed 20 November 2024.
  13. “Nutrition Facts for Bananas.” My Food Data, https://tools.myfooddata.com/nutrition-facts/173944/wt4/1 . Accessed 20 November 2024.
Maria Murphy RDN LN
Maria Murphy RDN, LDN

Maria Murphy, RDN, LDN is a Registered and Licensed Dietitian-Nutritionist. She is an accomplished nutrition and healthcare leader with a proven history in the consumer and medical professional sectors. Maria is a graduate of Marywood University with a Bachelor degree in Nutrition and Dietetics.

As a Registered Dietitian, she has worked with a variety of populations from infancy through geriatrics. As a Health Coach, she has supported many individuals in their health journeys lending support to promote positive health behavior outcomes. Through education and empowering her clients in meeting their goals, she believes that true success lies within the individual who is the real change agent. She is also a nutrition content writer and has created programs and content for numerous health and nutrition brands.

Maria feels privileged to be part of a person’s health and wellness journey and seeing them succeed in life — after all, life is about caring and helping one another.