Fruits With Good Fiber is essential for good health. It promotes a healthy digestive system and prevents constipation. Fiber also has numerous heart-healthy benefits, helps control blood sugar levels, can decrease the risk of obesity, and offers protection against colon cancer, among other things. Let’s take a look at the different types of fruits with fiber that people eat on a regular basis to stay healthy and maintain good bowel movements.
Top 10 High-Fiber Foods
Getting enough fiber can seem difficult, especially if you don’t feel like eating any vegetables. But were you aware that popcorn has fiber? Find out more high-fiber meals that you’ll actually want to eat by reading on.
Lentils and other beans are an easy way to sneak fiber into your diet in soups, stews and salads. Some beans, like edamame (which is a steamed soy bean), are even a great fiber-filled snack.
There are 9 grams of fiber in a half-cup serving of shelled edamame. A bonus? All of these provide a source of plant protein, too. Some bakers have even started including beans or bean flours in their baked goods, which research suggests can still make quality cakes.
This veggie can get pigeonholed as the fiber vegetable. Its cruciferous nature—meaning it’s from the Brassica genus of plants along with cauliflower, cabbage and kale—makes it rich in many nutrients in addition to fiber. Studies have shown that broccoli’s 5 grams of fiber per cup can positively support the bacteria in the gut, which may help your gut stay healthy and balanced.
Berries get a lot of attention for their antioxidants, but they’re full of fiber, too. Just a cup of fresh blueberries can give you almost 4 grams of fiber, and there is nearly the same amount of fiber in a cup of frozen unsweetened blueberries. Blackberries, strawberries and raspberries are also great sources of fiber. Of course, one of the biggest benefits of berries is that they’re naturally low in calories, too.
Avocados pretty much go with everything—toast, salads, entrees, eggs—and while they’re often recognized for their hefty dose of healthy fats, there are 10 grams of fiber in one cup of avocado (so just imagine how much is in your guacamole).
There’s one gram of fiber in one cup of popcorn, and the snack (when natural and not covered in butter, like at the movies) is a whole grain that can satiate cravings with a hit of fiber. It’s even been called the King of Snack Foods.
6. Whole Grains
Good news for bread lovers: Real whole grains, found in 100% whole wheat bread, whole wheat pasta, brown rice, and oats, have fiber. One tip to watch out for: as required by The Food and Drug Administration, whole grains should be the first ingredient on a food package in order for it to be considered a real whole grain.
That old saying that “an apple a day keeps the doctor away” isn’t necessarily true, according to research, but the fruit can boost your fiber intake. There are about 4 grams of fiber in an apple, depending on its size. And, of course, they’re a nice and crunchy snack.
8. Dried Fruits
Dried fruits like figs, prunes and dates can boost your fiber intake dramatically and are recommended for those struggling with occasional constipation. The sugar called sorbitol, which naturally occurs in these fruits, can help your bowels and lead to more comfort. However, eating too many can lead to cramping or diarrhea, so try a small serving and see how you feel once you’ve digested them, before noshing on too many more
Sweet potatoes, red potatoes, purple potatoes and even the plain old white potato are all good sources of fiber; one small potato with skin can provide close to 3 grams of fiber. The veggie has a bad reputation for running in the wrong crowds—fries and chips, to name a few. However, when not fried in oil and slathered in salt, potatoes can provide many benefits.
Nuts aren’t just a great source of protein and healthy fats—sunflower seeds and almonds each have more than 3 grams of fiber in a serving. They can help you reach the 25-gram intake of fiber recommended by the FDA for women and 38-gram recommendation for men. Raw or dry-roasted nuts are preferred over the pre-packaged variety (which are usually cooked in oils that can add extra, unnecessary calories.) Even nut butters can pack a punch of fiber
7 Fiber-Rich Fruits that you must add in Your Diet
One of the world’s top sources of fiber is fruit. Despite the fact that all fruits are high in fiber, several varieties stand out above the rest. Fiber is crucial for digestion because it facilitates easy bowel movements and feeds the beneficial bacteria in the stomach. Adults are advised to consume 25–38 grams of fiber per day, however surveys have found that the majority only get to half that amount.
The good news is that increasing your consumption of fiber is relatively simple. Adding more fruits and vegetables to your diet is all that is necessary to enhance your fiber intake.
7 Fiber-Rich Fruits
Here are seven of the most fibrous fruits, which when consumed regularly, can make your digestive system run like a well-oiled engine.
Orange is known to be one of the best fruits to add into your diet due to its rich fiber content. Oranges are particularly rich in soluble fiber, but they also provide insoluble fiber, which are both essential and good for your health. 100g of orange (approx half an orange) provides 2.4g of fiber. Pectin, cellulose, hemicellulose, and lignin are the main fibers found in oranges, which provide beneficial health effects such as weight loss and reduced cholesterol levels.
Mangoes are an incredibly popular fruit that is eaten in summers. One medium-sized ripe mango will contain 5.4 grams of fiber.
Ripe pears are a great source of fiber with 5.5 grams per whole fruit. To compare, an apple only has 2.4 grams of fiber per unit. The skin contains the majority of the fiber found in a pear, so enjoy the skin for added flavor, texture, and nutrients.
Avocado is another fibrous fruit that with the consumption of just half a cup gives you 5g of fiber. Along with benefits of fiber, this creamy fruit is also a great filling alternative to saturated fats.
Similar to raspberries, blackberries are almost pure fiber clocking in at 3.8 grams per half cup. Adding some blackberries to your morning yogurt is a great way to give yourself a fiber boost.
Strawberries are one of the most popular berries out there and for good reason, this juicy, red berry contains 2 grams of fiber per 100 grams.
Guavas are an excellent source of dietary fiber. 100g of guava can provide around 5g of fiber, which makes it extremely beneficial for your digestive health. Guava seeds, also have amazing benefits if chewed on or ingested whole, for they are excellent laxatives that help in healthy bowel movement.
9 Benefits of Eating Fiber-Rich Fruits
There are many benefits to eating fruits that are high in fiber beyond good digestion. Here are 12 ways this nutrient can support your health.
1. Relieves constipation
Your bowel motions will be easier and smoother after eating a diet heavy in fiber-rich foods, which is the biggest change you’ll notice. Fiber has the tendency to “bulk up” stools, which makes them easier to pass. Adding fiber will assist the feces become more firm and speed up the excretion process if you notice that it is too loose.
2. Overall Bowel Health
A diet high in fiber has been found to reduce the risk of colon cancer as well as diverticulitis. Patients with bowel disorders like Irritable Bowel Syndrome (IBS) have found relief through subscribing to a high-fiber diet.
3. Weight Loss and healthy weight management
If you’re looking to lose weight, fiber could be very helpful. Fiber, due to its bulky nature; suppresses the appetite making you feel fuller for long. A high fiber diet is essential if you want to lose weight. As fruits are high in water content they do a really good job at satiating hunger and making you feel fuller for long. So if you are ever craving a chocolate bar or a bag of chips, reach out for one of the above mentioned fruits to put an end to your craving and reap long term benefits.
4. Gut Health
Fiber acts as a prebiotic, feeding the many strains of bacteria in our guts. This, in turn, promotes a healthy gut environment which can contribute to our overall health.
5. Controls Blood Sugar
Daily consumption of dietary fiber can help to lessen the symptoms of insulin resistance and slow the absorption of sugar into the bloodstream.
6. Reduces the risk of heart disease
Studies have shown that for every 7 grams of fiber eaten, the risk for heart disease drops by 9 percent.
Fiber is known to promote a clean digestive tract with its natural “scrubbing” powers. It also reduces the amount of time unhealthy fats, chemicals and pesticides stay in the body.
8. Bone health
The pre-biotics in fiber are known to increase bioavailability of calcium in the foods you consume which could be very beneficial to your long-term bone health.
9. Reduced breast cancer risk
It was found that the risk of developing breast cancer dropped by 5% for every 10 grams of fiber consumed per day. It’s important to note that high-fiber foods also contain cancer-fighting antioxidants and trace minerals that may not be found in low-fiber foods.
10 Foods with More Fiber Than an Apple
High-fiber diets have come a long way in the last few years, as the plant-based eating movement has turned foods like beans and grains into diet staples for better digestion and overall health. High-fiber foods are no longer just for older adults and treating constipation anymore!
What Is a High-Fiber Diet?
According to the 2020-2025 Dietary Guidelines for Americans, women should aim for at least 25 grams of fiber each day, while men should shoot for at least 31 grams. Here at EatingWell, we consider meals to be high-fiber if they have 8 or more grams per serving, and snacks to be high-fiber is they have 3 or more grams.
There are a slew of health benefits associated with a high-fiber diet, too. Increasing your intake of high-fiber foods has been linked to reduced risks of heart disease, diabetes and cancer. It may also help you lose weight, maintain your weight loss and keep your digestive health in good shape.
It might take some time for your body to adjust to high-fiber diet if it’s a lot different than the way you have been eating before. Be sure to add new foods in slowly and drink lots of water to help your body adapt to this healthy eating change. This can prevent any cramping or digestive discomfort that can come with adding a lot of fiber all at once.
Thankfully, there are so many delicious high-fiber foods out there that will help you hit your fiber goal in no time. While apples may be our first thought when thinking of high-fiber foods to add to your diet—a medium-sized apple has 4 grams—there are plenty of other options that will give you even more fiber bang for your buck. Here are 12 foods with more fiber than an apple.
While all berries are a healthy choice, raspberries (and blackberries) come out on top with just under 9 grams of fiber per cup, not to mention a healthy dose of vitamin C. While still delicious and fiber-rich, strawberries have only 3 grams of fiber per cup and blueberries have 4 grams. This recipe for Raspberry-Peach-Mango Smoothie Bowl is a sweet way to start the day.
2. Black Beans
Good day, fiber! Black beans provide a substantial 8 grams in a serving size of 1/2 cup. That amounts to over one-third of the recommended daily fiber intake for women. A serving of black beans has 7 grams of protein, making them another excellent source. To help lower the salt content, rinse canned beans before using them. Try this Brazilian Black Bean Soup for a hearty, high-fiber meal or lunch.
The fact that avocados contain roughly 7 grams of fiber per half of an avocado gives them even more health benefits than their heart-healthy lipids and excellent flavor. Goodness gracious! At your next gathering, serve this recipe for avocado hummus for a dip you can feel good about serving.
Artichokes might not be one of the first foods that come to mind when you think about fiber, but they should be because one cup of cooked artichoke hearts has 6 grams of fiber in it! In addition, artichokes are a wonderful source of potassium, an electrolyte and mineral that is vital for heart health and can support normal blood pressure. In this recipe for Creamy Artichoke Pasta, artichoke hearts take center stage.
Lentils, which are legumes, are quite adaptable and, when cooked, offer a soft bite. Additionally, cooked lentils have about 8 grams of fiber per 1/2 cup. The tasty lunch or light meal that results from this lentil and roasted vegetable salad with green goddess dressing can be prepared in advance.
In search of a fun way to eat more lentils? Consider putting them in a smoothie! They contain protein in addition to fiber, which makes a drink full enough to substitute for a meal. A spokesman for the Academy of Nutrition and Dietetics, Julie Stefanski, RDN, adds that their carbohydrate also gives them a wonderful, creamy texture. Cook a large quantity of food in advance, let it cool, and then freeze it in portions of 1/2 cup (thaw before adding to your smoothie).
6. Sweet Potatoes
A medium potato of this popular fall tuber contains 5 grams of fiber. Sweet potatoes also include vitamin A, which is necessary for strong immune system and healthy vision. With the help of this chili-topped sweet potato recipe, you can transform sweet potatoes into a filling supper.
7. Whole-Wheat Pasta
Swapping in whole-wheat pasta for white is an easy way to get more fiber in your diet-one 1/2-cup serving of whole-wheat pasta offers 7 grams of fiber compared to the 2 grams you’ll get from the same amount of white pasta. Try this One-Pot Italian Sausage & Kale Pasta recipe for a hearty, delicious meal you can feel good about.
This tiny bean packs a powerful fiber punch. The amount of fiber in half a cup of cooked chickpeas is roughly 6 grams. Chickpeas, often known as garbanzo beans, are a plant-based protein source. Try this chickpea curry dish, which just takes 15 minutes.
Opt for oatmeal for a breakfast that is both high in fiber and satisfying. A filling whole grain, cooked oats have less than 5 grams of fiber in a half cup. For hectic weekday mornings, try this simple dish for banana oatmeal.
10. Green Peas
Peas are finally starting to get the recognition they deserve for being a plant-protein powerhouse, but they are also a great source of fiber. A standard 2/3 cup serving of green peas offers 6 grams, making them the perfect ingredient to sneak in your family’s favorite dinner dishes. We are big fans of them in our Cauliflower Fried Rice with Steak.