Of all the many, many reasons to eat produce on the regular (taste, texture, and color, for starters), fiber is definitely up there—especially if you’re talking about high-fiber fruits specifically. “You’re probably looking at somewhere between two to five grams of fiber per fruit,” on average, Vincci Tsui, RD, a certified intuitive eating counselor based in Canada, tells SELF, but some types can actually pack much, much more, even hitting double digits.
That’s huge, since choosing a high-fiber option can help boost your overall daily intake—and the majority of Americans don’t hit their target. Over time, this can turn into a big problem, since a fiber deficiency can have real consequences for your well-being. Research suggests that a low-fiber diet may raise your risk for a whole host of serious health conditions, including colon cancer (which happens to be increasingly common among young people, especially women), Janice Dada, MPH, RDN, a certified intuitive eating counselor based in California, tells SELF. Fiber can also help manage constipation, reduce “bad” LDL cholesterol and blood sugar, and help keep you full after a meal or snack, among many other perks.
As for how much you should be taking in? Fiber requirements “vary based on our age, activity level, calorie needs, and medical conditions, but most people need between 25 and 38 grams per day,” Dada says. With fiber’s many health benefits in mind, we rounded up a whole bunch of high-fiber fruits that deliver an especially impressive amount of that helpful carb per capita (and thus hard-to-beat bang for your buck). Who knows—you might even find that some of these options will have you halfway to your daily goal with just one or two servings.
1. Apples
5 grams of fiber per each medium piece of fruit (with skin)
“They say an apple a day keeps the doctor away, and I think part of the reason why is because of the fiber content,” Tsui says. That includes pectin, a soluble variety—meaning that it dissolves in water—that has “benefits for gut health, and can also help lower cholesterol,” she adds. Whether you’re a fan of the tart greens or sweet reds, just keep in mind that apples’ colorful exterior isn’t solely for show: Much of the fiber actually sits closer to the skin of the fruit, so you’ll want to keep the peel on to maximize your intake.
2. Kiwi
5 grams of fiber per cup
While kiwis only contain a little over two grams of fiber each, they’re so teeny that you can easily eat a few in one sitting, rapidly boosting your intake, according to Dada. What’s more, the nutritional benefits don’t stop there: Touted as the “most nutrient-dense of all the major fruits” by Utah State University, kiwis actually contain more vitamin C per serving than oranges and more potassium per serving than bananas. Finally, they contain an enzyme known as actinidin, which is thought to help break down protein and aid in digestion.
3. Pears
6 grams of fiber per each medium piece of fruit
Clocking in “on the higher end of the average range” for fruits, pears may not be as fiber-filled as some of the other entries on this list, but they still deliver an impressive amount, Tsui says. Like apples, they’re also high in pectin, that specific soluble fiber we mentioned above—and they’re also best enjoyed with the skin on for the maximum fiber benefits.
4. Persimmon
6 grams of fiber per fruit
There are two main types of persimmon cultivated in the US: the non-native Asian, or Japanese, persimmon, and the indigenous American, or common, persimmon. Compared to the Asian variety, their American counterparts tend to be smaller and seedier, but if you catch them at the right moment, you won’t be disappointed by the sweet taste. Often, persimmon is added to salads for some crunch, according to Dada. “It has kind of a pumpkin flavor,” she says.
5. Asian pears
7 grams of fiber per each medium piece of fruit
Speaking of pears, Asian pears (often called “apple pears” due to their crisper texture and rounder shape) actually have a slight fiber advantage over their European counterparts (and before you ask, we think they’re just as tasty, though the flavor does tend to be a tad more tart). What’s more, they’re also not as hard to source in the US as you might think: Per Oregon State University Extension, supermarkets often stock Asian pears in the fall and winter, so keep them in your back pocket next time you find yourself wanting a change of pace from your run-of-the-mill Boscs and Bartletts.
6. Pumpkin
7 grams of fiber per cup (canned)
Pumpkins occupy that weird in-between space in the produce realm: popularly considered more of a vegetable but botanically classified as a fruit. Regardless of their rightful category, they’re an excellent source of fiber, according to Dada—and surprisingly versatile to boot. Besides pumpkin chili (one of Dada’s favorite fall dishes), there are also pumpkin muffins, pumpkin oatmeal, and a whole bunch of other pumpkin-centric recipes that make it surprisingly easy to eat it regularly without resorting to the signature pie every single time. (We tried pumpkin pancakes and can confirm that they were absolutely delicious.) On top of the fiber content, pumpkin also delivers a bunch of potassium and beta-carotene, a compound responsible for that bright orange color that your body turns into vitamin A. Just one cup of canned pumpkin provides more than 250% of your RDA for it.
7. Blackberries
8 grams of fiber per cup
Berries tend to be heavy fiber hitters, but some—like blackberries—are even more packed than others. By comparison, “blueberries have about four grams of fiber per cup, so they have about half the fiber, and then strawberries even less—about three grams per cup,” Dada says. Besides, blackberries’ bite size means they lend themselves super well to snacking on the go, making it easy to devour a ton at once, as Tsui—mom to a five-year-old—knows firsthand.
8. Raspberries
8 grams of fiber per cup
Here’s another berry with an especially impressive fiber punch, as one of the “highest whole food sources of dietary fiber,” according to a 2016 review published in the journal Advances in Nutrition. Like other berries, raspberries—specifically, the red variety—are rich in essential vitamins and minerals, including vitamin C, vitamin K, calcium, magnesium, and potassium, and can play a role in reducing your risk for a range of chronic diseases, including diabetes and Alzheimer’s disease. Not a fan? Not to worry. Try loganberries, boysenberries, or gooseberries instead, all of which will deliver a comparable amount of fiber per cup (give or take a gram or two).
9. Guava
9 grams of fiber per cup
You might not see this tropical fruit at the grocery store as frequently as some of the other entries on this list (in the US, it’s primarily grown in warm-weather areas like Florida, Hawaii, and Puerto Rico, so access can “depend on where somebody’s located,” Dada says), but if you happen to be one of the lucky ones, definitely give it a try. Not only is guava hard to rival in terms of fiber content, it’s also a rich source of other nutrients, including vitamins A and C (it actually contains more vitamin C than an orange!); minerals like iron, calcium, and phosphorus; and (if eaten with the seeds) omega-3 and omega-6 fats. Have it raw or cooked; turn it into a jam, jelly, or juice; or even boil the leaves in water to make tea.
10. Avocado
10 grams of fiber per cup (or 14 grams per fruit)
Not a lot of people think of it as a fruit, but avocado is one of ’em—and is surprisingly high in fiber to boot, Tsui says. Impressive fiber content aside, avocados’ neutral flavor and creamy texture make them easy to incorporate into your daily meals and snacks. Mash the flesh up to use as a toast spread, slice it into cubes to add to salads, or scoop it into your smoothie mix to add some thickness to the overall texture. Besides the fiber, you’ll also take in a hefty amount of heart-healthy fats—a rare find in most fruits. If yours always seems to turn brown on a dime, Tsui has a recommended solution: Buy the frozen version, “then you don't have to have the dreaded one-second window to eat it before it goes bad,”she says.
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