What Foods Come to Mind When You Hear "Fiber"?
Whole grains, beans, Raisin Bran, or even your grandma’s Metamucil supplement might be at the top of your list. While these are excellent sources of fiber, one often-overlooked food group is fruits. High-fiber fruits not only deliver essential vitamins, minerals, and antioxidants but also keep you feeling fuller longer—unlike many processed snacks that are low in nutrients.
To highlight the best high-fiber fruits to add to your diet, we spoke with Chris Mohr, PhD, RD, a registered dietitian and Nutrition Advisor at BarBend. He shared his top 10 picks along with expert advice on how to incorporate them into your meals.
Why Fiber Matters:
According to the Centers for Disease Control and Prevention, fiber plays a key role in improving digestion, regulating blood sugar, and supporting weight loss by keeping you satisfied. High-fiber fruits are also crucial for heart health, as they help lower cholesterol levels and reduce inflammation. Many of these fruits are rich in antioxidants, which combat free radicals, bolster your immune system, and promote overall health.
Raspberries
Nutrition [per cup (123 g)]:
Calories: 64
Fat: 0.8 g (Saturated Fat: 0 g)
Sodium: 1 mg
Carbs: 15 g (Fiber: 8 g, Sugar: 5.5 g)
Protein: 1.5 g
These delicious berries pack around 8 grams of fiber per cup. They also contain antioxidants such as quercetin, which studies show can support immune function and help reduce inflammation. Mohr explains, "Raspberries are a great source of antioxidants that provide anti-inflammatory benefits while offering a high dose of fiber for digestion. Including them in your diet can help regulate bowel movements and promote gut health."
Apples
Nutrition [per one medium apple (154 g)]:
Calories: 80
Fat: 0 g (Saturated Fat: 0 g)
Sodium: 0 mg
Carbs: 21 g (Fiber: 4 g, Sugar: 16 g)
Protein: 0 g
With their combination of soluble and insoluble fiber, apples are fantastic for digestion and help keep you feeling full longer. According to a 2015 study published in Nutrients, apples are loaded with polyphenols, especially in the skin, which support heart health and may help regulate blood sugar levels.
"Apples are an excellent choice for both fiber and heart health benefits," says Mohr. "The fiber in apples also plays a role in managing blood sugar and improving overall digestive health."
Pears
Nutrition [per one cup (113 g)]:
Calories: 50
Fat: 0 g (Saturated Fat: 0 g)
Sodium: 0 mg
Carbs: 14 g (Fiber: 1 g, Sugar: 5 g)
Protein: 0 g
Pears are an excellent source of pectin, a soluble fiber known for promoting a healthy gut. "Pears provide both fiber and hydration, which are essential for managing appetite and supporting digestion," explains Chris Mohr, PhD, RD. "They make a satisfying snack that helps keep you feeling full."
Avocados
Nutrition [per 1/2 cup cubed (75 g)]:
Calories: 120
Fat: 11 g (Saturated Fat: 1.6 g)
Sodium: 5 mg
Carbs: 6 g (Fiber: 5 g, Sugar: <1 g)
Protein: 1.5 g
Avocados stand out among fruits for being rich in both fiber and healthy fats—nutrients that enhance satiety and support heart health. A 2022 review even found that regular avocado consumption was linked to a reduction of up to 22% in cardiovascular disease risk.
"The combination of fiber and healthy fats in avocados is excellent for promoting fullness and overall heart health," says Chris Mohr, PhD, RD. "They’re a nutrient-dense choice for increasing fiber intake while incorporating healthy fats into your diet."
Oranges
Nutrition [per cup (165 g)]:
Calories: 86
Fat: 0 g (Saturated Fat: 0 g)
Sodium: 15 mg
Carbs: 20 g (Fiber: 3 g, Sugar: 14 g)
Protein: 1.5g
"Oranges are fantastic for immune support thanks to their vitamin C content, but the fiber they provide also plays a key role in improving digestion and maintaining a healthy gut," says Chris Mohr, PhD, RD. In addition to their vitamin C and fiber, oranges are rich in flavonoids like hesperidin, which research shows can enhance circulation and reduce inflammation.
Blackberries
Nutrition [per one cup (144 g)]:
Calories: 62
Fat: <1 g (Saturated Fat: 0 g)
Sodium: 1 mg
Carbs: 14 g (Fiber: 8 g, Sugar: 7 g)
Protein: 2 g
Blackberries are another nutritional powerhouse, offering a generous 8 grams of fiber per cup. Mohr tells us, "Blackberries' deep color comes from anthocyanins, powerful antioxidants that protect cells and support overall health."
Kiwi
Nutrition [per one kiwi (75 g)]:
Calories: 44
Fat: <1 g (Saturated Fat: 0 g)
Sodium: 4 mg
Carbs: 11 g (Fiber: 2 g, Sugar: 7 g)
Protein: 10 g
Kiwi is a fiber-packed fruit that supports digestive health with its blend of soluble and insoluble fiber. "Kiwi is excellent for digestion and also provides powerful immune-boosting benefits due to its high vitamin C content," says Chris Mohr, PhD, RD.
Figs
Nutrition [per one medium fig (50 g)]:
Calories: 37
Fat: <1 g (Saturated Fat: 0 g)
Sodium: 0.5 mg
Carbs: 10 g (Fiber: 1.5 g, Sugar: 8 g)
Protein: 0 g
"Figs provide a natural sweetness along with fiber and minerals that promote bone health," Mohr explains. "They can be a great option for healthy, fiber-packed desserts."
Pomegranate
Nutrition [per 1/2 cup arils (87 g)]:
Calories: 72
Fat: 1 g (Saturated Fat: 0 g)
Sodium: 3 mg
Carbs: 16 g (Fiber: 3.5 g, Sugar: 12 g)
Protein: 1.5 g
Pomegranate arils, the edible seeds of the fruit, are packed with fiber and antioxidants, studies show. Mohr tells ETNT, "Pomegranate arils are a fantastic fruit to add to your diet for both fiber and antioxidants. They're a great seasonal treat that adds flavor and nutrition to any dish." Pomegranate arils can be sprinkled over salads, added to smoothies, or eaten on their own.
Papaya
Nutrition [per one cup (145 g)]:
Calories: 62
Fat: <1 g (Saturated Fat: 0 g)
Sodium: 12 mg
Carbs: 16 g (Fiber: 3 g, Sugar: 11 g)
Protein: 1 g
Papaya is a tropical fruit that contains about 3 grams of fiber per cup. It's also packed with vitamin C and a digestive enzyme called papain, which research says can help break down hard-to-digest proteins. "Papaya is a great option for improving digestion, and the fiber it provides supports gut health," says Mohr. "Plus, its vitamin C content helps strengthen the immune system, making it an excellent all-around fruit for health."." The high water content in papaya also contributes to hydration and supports healthy skin.