While discussing the fiber level of your diet may not be the most exciting topic to discuss over dinner, it is one of the most essential issues to consider when assessing your overall health. Amy Gorin, MS, RDN, a plant-based registered dietitian, adds, "Fiber is very crucial for a balanced diet." "It benefits several facets of health, including gut health and cholesterol levels. Eating fiber not only keeps your body working at its best, but it also keeps you satisfied for longer, which may aid with weight loss."
Unfortunately, most Americans consume much too little fiber on a regular basis. Women aged 31 to 50 should strive for 25 grams of fiber per day, while males in the same age group should aim for 31 grams per day, according to the 2020–2025 U.S. Dietary Guidelines for Americans. While most individuals feel they consume enough fiber, more than 90% of women and 97% of men do not meet these requirements, owing to an overabundance of processed foods and beverages that have been stripped of fiber (and much of their nutrient value).
What is the solution? Without supplements or a prescription from your doctor, eating a diet rich in fruits, vegetables, legumes, and whole grains will almost certainly boost the quantity of fiber in your diet. Fruit is a simple — and certainly tasty — a place to begin. Not only is nature's sweet packed with antioxidants, minerals, and other critical nutrients, but it's also a great natural source of dietary fiber. However, not all fruits are created equal when it comes to fiber content, so knowing which fruits to choose is crucial if you want to increase your fiber intake efficiently, healthily, and delightfully. Here are the fruits with the most fiber.
1. Berries
With roughly 8 grams of fiber per cup, raspberries and blackberries are at the top of the list, although other members of the berry family are high in fiber (along with other antioxidants and other nutrients). It's not difficult to discover new methods to include berries in your diet (nothing beats a bowl of fresh summer berries with handmade whipped cream!). If you're searching for additional berry inspiration, try mixing half a cup into your morning oatmeal, serving them for supper in a blackberry and steak salad, or blending them into a smoothie with oats for a fiber boost. Always select smoothies over juices if you want to receive a lot of fiber, since juicing eliminates the fibrous component of fruits and vegetables.
2. Tropical Fruits
Tropical fruits are not only a fun way to vary your regular fruit and vegetable diet, but they are also high in fiber. Passionfruit, mangos, guava, kiwis, dragon fruit, and pineapple all range in weight from 5 grams (kiwi) to 25 grams (passionfruit). Tropical fruits are great for keeping smoothies cool—try this creamy pineapple-turmeric combination with a hidden ingredient that could surprise you. Tropical fruits, outside of the blender, produce delicious salsas to serve with meat, seafood, and tacos.
3. Apples
The trick to getting the most fiber from apples is to eat the peel (after a good scrubbing, of course). When you eat a medium apple with the skin on, you get roughly 4.4 grams of fiber, but when you peel it, you get just 2 grams. Savor thinly sliced apples with a smear of nut butter as a snack, prepare a chunky apple and raisin sauce to spread over a meal, or enjoy the delicious crunch thinly sliced apples provide in this crisp watercress salad.
4. Prunes
Yes, the old saying is true: prunes, or dried plums, are high in fiber, with around 4 grams per 3 pieces or 8 grams per cup. But it's not simply the fiber that makes prunes such a popular constipation treatment. "Prunes are a natural supply of sorbitol, which aids digestion by assisting with the movement of water into the large intestine," Gorin adds. These delicious and chewy cookies assist to get things going thanks to the mix of fiber and sorbitol. Cooking prunes with a little water, honey, cinnamon, and lemon juice on the stove and letting them plump up is one of the nicest ways to consume them. Allow it cool before serving over yogurt or oats after simmering for a few minutes. Prunes are also a tasty complement to pig or poultry meals.
5. Avocados
Avocados are, after all, fruits. For every 100 grams, or about half an average-sized avocado, these creamy, green superstars provide 7 grams of fiber. Top your sandwich or salad with guacamole, start your day with a piece or two of avocado toast (topped with an egg for added protein) or puree some avocado into a creamy, dairy-free smoothie.
6. Pomegranate Seeds
Those crisp tiny pomegranate seeds (called arils) contain 4 grams of fiber per 100 grams, which is around half a cup of seeds, but they may take a few minutes to pry out of their natural packing. Pomegranate seeds may be sprinkled on top of any salad for a sweet flavor and refreshing texture, or used to top a roast beef crostini for an unusual flavor combination.
