Snacking on fruits with high fiber content is one of the most beneficial things you can do for your body. That’s because the fiber in whole fruits slows down digestion and absorption of sugar, which helps to manage high blood sugar. It also helps you feel full longer and promotes healthy regularity. How can you add more nutrition containing high fiber fruits in your diet? Here is a list of fresh fruits which have more fiber.
High-fiber foods for a healthful diet
When a person includes high-fiber foods in their diet, it has many benefits, such as keeping the gut healthy, boosting heart health, and promoting weight loss.
According to the most up-to-date Dietary Guidelines for AmericansTrusted Source, the adequate intake (AI) of fiber for adult men is 33.6 grams (g) per day, and 28 g for adult women.
But most people in America do not meet this goal. The average fiber intake in the United States is 17 g, and only 5 percent of people meet the adequate daily intake.
People need to get both soluble and insoluble fiber from their diet. Eating a varied high-fiber diet means getting plenty of fruits, vegetables, legumes, and whole grains.
In this article, we provide a list of 38 healthful, high-fiber foods — explaining how much fiber each one has — to help people boost their daily fiber intake.
High-fiber legumes
Legumes are fiber-rich plant-based foods that include beans, lentils, and peas.
Beans are a good source of fermentable fibers. This fiber moves into the large intestine and helps to feed the diverse colony of healthy bacteria in the gut.
Researchers have found connectionsTrusted Source between a healthy gut microbiome and lower rates of obesity and type 2 diabetes.
The following are some of the best legumes for fiber:
1. Navy beans
Navy beans are one of the richest sources of fiber. They are also high in protein. Add navy beans to salads, curries, or stews for an extra fiber and protein boost.
Fiber content: Navy beans contain 10.5 g per 100 gTrusted Source (31.3 percent of AI).
2. Pinto Beans
Pinto beans are a popular U.S. staple. People can eat pinto beans whole, mashed or as refried beans. Along with their high-fiber content, pinto beans are a great source of calcium and iron.
Fiber content: Pinto beans contain 9 g of fiber per 100 gTrusted Source (26.8 percent of AI).
3. Black beans
Black beans contain good amounts of iron and magnesium. They are also a great source of plant-based protein.
If people who follow a vegan diet combine black beans with rice, they will be getting all nine essential amino acids.
Fiber content: Black beans contain 8.7 g of fiber per 100 gTrusted Source (25.9 percent of AI).
4. Split peas
Split peas are a great source of iron and magnesium. They go well in casseroles, curries, and dahl.
Fiber content: Split peas contain 8.3 g of fiber per 100 gTrusted Source (24.7 percent of AI).
5. Lentils
There are many types of lentils, including red lentils and French lentils. They make a great addition to couscous, quinoa dishes, or dahl.
Fiber content: Lentils contain 7.9 g of fiber per 100 gTrusted Source (23.5 percent of AI).
6. Mung beans
Mung beans are a versatile source of potassium, magnesium, and vitamin B-6.
When dried and ground, people can use mung bean flour to make pancakes.
Fiber content: Mung beans contain 7.6 g of fiber per 100 gTrusted Source (22.6 percent of AI).
7. Adzuki beans
Adzuki beans are used in Japanese cuisine to make red bean paste, which is a traditional sweet. People can also boil these fragrant, nutty beans and eat them plain.
Fiber content: Adzuki beans contain 7.3 g of fiber per 100 gTrusted Source (21.7 percent of AI).
8. Lima Beans
Not only are lima beans a great source of fiber, but they are also high in plant protein.
Fiber content: Lima beans contain 7 g of fiber per 100 gTrusted Source (20.8 percent of AI).
9. Chickpeas
Chickpeas, or garbanzo beans, are a popular source of plant-based protein and fiber. They are also full of iron, vitamin B-6, and magnesium.
Use this legume as a base for hummus and falafel.
Fiber content: Chickpeas contain 6.4 g of fiber per 100 gTrusted Source (19 percent of AI).
10. Kidney Beans
Kidney beans are a rich source of iron. Kidney beans are a great addition to chili, casseroles, and salads.
Fiber content: Kidney beans contain 6.4 g of fiber per 100 gTrusted Source (19 percent of AI).
Fruit That Are Loaded With Fiber—Plus, Delicious Ways to Eat More of Them
A high-fiber diet is key to balanced nutrition, and these tasty types of fruit can help you get there.
Hey, want to talk about fiber? We didn’t think so. But if your health is important to you, it’s one of the most important topics to address. “Fiber helps so many aspects of health, from gut health to cholesterol,” says Amy Gorin, MS, RDN, a plant-based registered dietitian. “In addition to helping keep your body functioning optimally, eating fiber also helps keep you fuller for longer, which can be beneficial for weight management.”
And if you’re like most Americans, you’re not getting nearly enough. According to the 2020–2025 U.S. Dietary Guidelines for Americans, women ages 31 to 50 should get 25 grams of fiber daily, and men in the same age range should aim for 31 grams per day. While most people believe they get enough fiber, more than 90 percent of women and 97 percent of men fall short of these recommendations, largely due to the overconsumption of processed foods and drinks, which have been stripped of their fiber (and much of their nutrient value).
The solution? More fruits, vegetables, legumes, and whole grains. And an easy—and undeniably delicious—place to start is with fruit. Nature’s candy isn’t just filled with disease-busting antioxidants, minerals, and other essential nutrients, but it’s also an excellent, natural source of dietary fiber. Not all fruits are equal in terms of their fiber content, though. And why not get the most bang for your buck? These are the highest-fiber fruits around.
6 High-Fiber Fruits to Eat Regularly
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Berries
Raspberries and blackberries top the list with around 8 grams of fiber each per cup, but all members of the berry family are great sources of fiber (along with other antioxidants and other nutrients). It’s not hard to find ways to incorporate berries into your diet (nothing beats a bowl of local summer berries topped with homemade whipped cream!)
But if you’re looking for more berry inspo, try adding half a cup to your morning oatmeal, serving them up for dinner in a blackberry and steak salad, or blending them into a smoothie with oats for a double-whammy of fiber. Just remember, if high fiber is your goal, always choose smoothies over juices, as juicing removes the fibrous content of fruits and vegetables.
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Tropical Fruits
Tropical fruits are not only a fun way to mix up your daily fruit and veggie intake, but they’re also excellent sources of fiber. Picks like passionfruit, mangos, guava, kiwis, dragon fruit, and pineapple all weigh in between 5 grams (kiwi) to 25 grams (passionfruit) per cup.
Tropical fruits are fantastic options for keeping smoothies refreshing—check out this creamy mango-turmeric blend with a secret ingredient that may surprise you. Beyond the blender, tropical fruits make divine salsas to top meat, fish, and tacos.
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Apples
The key to maximizing the fiber content of apples is to eat the skin (after a good scrubbing, of course). One medium apple with the skin on has about 4.8 grams of fiber, but if you peel it, that number drops down to 2 grams. Enjoy sliced apples as a snack with a smear of nut butter, make a chunky apple and raisin sauce to spoon over a protein, or partake in the sweet crunch that thinly sliced apples give a crisp watercress salad.
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Prunes
The old adage is true: Dried plums, aka prunes, are chock-full of fiber, with around 4 grams per three pieces or 8 grams per cup. But it’s not just the fiber that makes prunes a commonly prescribed remedy for constipation. “Prunes are a natural source of sorbitol, which helps to stimulate digestion by helping to move water into the large intestine,” Gorin explains.
The combination of fiber and the sorbitol make these sweet and chewy treats effective in helping get things moving. One of the best ways to eat prunes is to heat them on the stove with a little water, honey, cinnamon, and lemon juice, and then let them plump up. After simmering for a few minutes, let cool and serve over yogurt or oatmeal. Prunes also make a delicious addition to chicken or pork dishes.
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Avocados
Yes, avocados are technically fruits. These creamy, green superstars pack 7 grams of fiber for every 100 grams, which is roughly the size of half an average-sized avocado. Throw some guacamole on top of your sandwich or salad, start your day with a slice or two of avocado toast (top with an egg for solid protein), or even blend up some avocado into a creamy, dairy-free smoothie.
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Pomegranate Seeds
While they might take a few minutes to wrestle out of their natural packaging, those crunchy little pomegranate seeds (called arils) boast 4 grams of fiber per 100 grams, which is about half a cup of seeds. Sprinkle pomegranate seeds on top of any salad for a sweet taste and refreshing texture, or use them to top a roast beef crostini for an unexpectedly delicious flavor combination.
Top 10 High-Fiber Foods and the Benefits of Each
Fiber — we know we need it, but even with all the high-fiber foods out there, most people are still deficient. Are you getting enough fiber?
Due to today’s lacking Western diet, it is estimated that the average American consumes about half of the recommended amount of dietary fiber each day. This is a big deal, because high-fiber foods may help support a healthy digestive tract and guard against cancer, heart disease, diverticulosis, kidney stones, PMS and obesity.
That’s why eating a high-fiber diet full of fiber-rich foods is so important.
What foods are high in fiber, and how can you be sure that you’re getting enough? Keep reading for the complete list of foods high in fiber, plus some easy ways to include high-fiber foods in your daily diet.
What Is Fiber?
Along with adequate fluid intakes, fiber is responsible for quickly moving foods through the digestive tract, helping it function optimally. Fiber works by drawing fluids from the body to add bulk to the stool.
When increasing dietary fiber, it is essential to start slowly and increase gradually.
What are high-fiber foods? It’s important to note that fiber only occurs in fruits, vegetables and grains, as it’s part of the cellular wall of these foods.
Fiber helps regulate bowel functions, reduce cholesterol and triglyceride levels, and strengthen the colon walls.
In addition, research shows that it supports blood sugar control and may prevent insulin resistance and associated diseases. What’s more, another study found that women who eat a high-fiber diet (38–77 grams per day) may be at a lower risk for developing ovarian cancer.
Types of Fiber
There are two main types of fiber: soluble and insoluble fiber.
Insoluble fiber’s job is to provide bulk in the intestines, while helping balance the pH levels in the intestines. It promotes regular bowel movements and helps prevent and relieve constipation.
Insoluble fiber doesn’t dissolve in water and doesn’t ferment with bacteria in the colon. It is believed to help prevent diverticulosis and hemorrhoids, while sweeping out carcinogens and toxins from the system.
Nuts, seeds, potatoes, fruit with skin and green vegetables are a few examples of nutritious foods high in this beneficial fiber.
The job of soluble fiber is much the same, however it creates a gel in the system by binding with fatty acids. Studies show that it prolongs stomach emptying to allow for better absorption of nutrients.
Soluble fiber helps lower cholesterol and regulate blood sugar levels for individuals with diabetes.
Some of the best high-soluble fiber foods include beans, legumes, oats, barley, berries and some vegetables. It does ferment in the stomach, which can lead to bloating and gas. Increase these foods gradually, and drink plenty of water.
Both soluble fiber and insoluble fiber have been shown to help control and manage hypertension as well, so it’s best to get a mix of both in your diet.
Fiber Supplements
The supermarket and drug store shelves are packed with fiber supplements, so the natural question is: Why not just take those supplements instead? Even the best fiber supplements for IBS and other issues typically only contain a small fraction of necessary fiber, and the sources of fiber are often suspect.
Beware of any supplements that contain methylcellulose (synthetic cellulose), calcium polycarbophil or wheat dextrin, as they provide no food value or nutrients.
Furthermore, people taking some medications — including those for diabetes, cholesterol-lowering drugs, seizure medications and some antidepressants — are often advised not to take any fiber supplement. This is because even the best fiber supplement could potentially interfere with the absorption of these medications and some minerals.
Adding a few of the best high-fiber foods to your diet is the best way to get the fiber you need. Incorporate fiber slowly, and drink plenty of water and non-caffeinated beverages to help the fiber do its job.
Dosage
How much fiber per day do you actually need? The American Heart Association recommends getting at least 25 grams of fiber on an average 2,000-calorie diet.
However, the vast majority of Americans get less than half of the recommended daily fiber intake. Without fiber, the digestive tract suffers and people may develop high cholesterol that could lead to heart disease — plus inflammation may increase in the body.
For individuals with digestive tract conditions, dietary fiber may help relieve symptoms. High fiber intake helps shift the balance of bacteria, increasing healthy bacteria, while decreasing the unhealthy bacteria that can be the root of some digestive problems.
Top 10 High-Fiber Foods
1. Avocados
Fiber: 10.1 grams per cup (150 grams)
Notable nutrients: Vitamin C, vitamin E, vitamin B6, folate, vitamin K, potassium
The fiber content of avocados varies depending on the type. There is a difference in fiber content and makeup between the between the bright green, smooth-skinned avocados (Florida avocados) and the smaller, darker and dimpled variety (California avocados).
Florida avocados have significantly more insoluble fiber than California avocados.
In addition to the fiber, they are packed with healthy fats that can help lower cholesterol and reduce the risk of heart disease, among other avocado benefits.
2. Asian Pears
Fiber: 9.9 grams per medium pear (275 grams)
Notable nutrients: Vitamin C, vitamin K, omega-6 fatty acids, potassium
Crisp, sweet and delicious, Asian pear nutrition contains high levels of fiber, but they’re also is rich in omega-6 fatty acids associated with healthy cells, brain and nerve function.
3. Berries
Raspberry fiber: 8 grams per cup (123 grams)
Raspberry notable nutrients: Vitamin A, vitamin C, vitamin E, vitamin K, folate
Blackberry fiber: 7.6 grams per cup (144 grams)
Blackberry notable nutrients: Vitamin C, vitamin K, omega-6 fatty acids, potassium, magnesium, manganese
Blackberries are high in vitamin K that is associated with boosting of bone density, while the raspberry nutrition profile contains high amounts of manganese to help support healthy bones, skin and blood sugar levels.
Because they’re so versatile, sweet and delicious, berries also rank as one of the top high-fiber foods for kids and high-fiber foods for toddlers as well.
4. Coconut
Fiber: 7.2 grams per cup (80 grams)
Notable nutrients: Manganese, omega-6 fatty acids, folate, selenium
Coconut products are growing in popularity, with good reason. Coconut has low glycemic index and is easy to incorporate into your diet.
With four to six times the amount of fiber as oat bran, coconut flour nutrition and grated coconut are great ways to add a healthy, natural fiber to your diet. For most baking recipes, you can substitute up to 20 percent coconut flour for other flours.
5. Figs
Fiber: 1.9 grams per large fig (64 grams)
Notable nutrients: Pantothenic acid, potassium, manganese, copper, vitamin B6
Dried figs and fresh figs are a great source of fiber. Unlike many other foods, figs nutrition provides a near perfect balance of soluble and insoluble fiber, and they are even associated with lower blood pressure and protection against macular degeneration.
Even if you don’t like dried figs, fresh figs are delicious and can be enjoyed on top of cereals, in salads and even stuffed with goat cheese and honey for a special dessert.
6. Artichokes
Fiber: 10.3 grams per medium artichoke (120 grams)
Notable nutrients: Vitamins A, C, E, B, K; potassium; calcium; magnesium; phosphorus
Low in calories and rich in fiber and essential nutrients, artichokes are a great addition to your diet. Just one medium artichoke accounts for nearly half of the recommend fiber intake for women and a third for men.
7. Peas
Fiber: 8.8 grams per cooked cup (160 grams)
Notable nutrients: Vitamin C, vitamin K, vitamin B6, thiamine, manganese, folate, vitamin A, protein
The humble green pea is packed with fiber and powerful antioxidants, anti-inflammatory properties and phytonutrients that support wellness. Plus, peas are one of the few foods high in protein and fiber, which makes them an awesome addition to a well-rounded diet for maintaining a healthy weight.
Frozen peas are available year-round, making them ideal to incorporate into your diet. Lightly steam peas, and add to soups and salads.
8. Okra
Fiber: 2 grams per 1/2 cup (80 grams)
Notable nutrients: Vitamins A, C, K; riboflavin, thiamine, niacin, calcium, iron, phosphorous, zinc, protein
In the southern part of the United States, okra is a staple, and for good reason. Okra nutrition is loaded with vitamins and minerals, such as calcium, and is easily incorporated into soups and stews.
9. Acorn Squash
Fiber: 9 grams of fiber per cup (205 grams)
Notable nutrients: Vitamin C, thiamine, potassium, manganese, vitamin A, vitamin B6, folate, magnesium
Winter squashes, including pumpkins, butternut squash, spaghetti squash and acorn squash nutrition, are packed with nutrients and fiber. The nutrient-dense and brightly colored flesh is high in soluble fiber, which slows the rate at which food is digested, allowing for the absorption of nutrients.
Acorn squash and other squash can be roasted in the oven and used as a substitute for white potatoes and other starches. They also make great soups.
10. Brussels Sprouts
Fiber: 4 grams per cup (156 grams)
Notable nutrients: Vitamins C, K, B1, B2, B6; folate, manganese
As one of the power-packed cruciferous vegetables, Brussels sprouts are one of the best high-fiber foods. Rich with antioxidants and anti-inflammatory properties, Brussels sprouts nutrition supports healthy detox and may reduce the risk of some types of cancer