Fruits With The Most Fiber important for proper digestion, but did you know that fiber is also good for more than just balancing your meals? Many people do not get nearly enough fiber in their diets. Fiber helps to keep your blood sugar levels balanced and decreases the amount of LDL cholesterol in your body. It’s important to eat the right type of fiber, and a good way to do this is by eating fruits with high fiber content.
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.
1. Beans
In salads, soups, and stews, lentils and other beans are a simple way to sneak fiber into your diet. Some beans, such as edamame (a cooked soy bean), are even excellent sources of fiber. Shelled edamame contains 9 grams of fiber per half-cup serving. a perk? These all offer a source of plant protein. Some bakers have even begun using beans or bean flours in their baked goods, which, according to study, may still produce cakes of high quality.
2. Broccoli
This vegetable might be labeled as a fiber vegetable. Its cruciferous status, which means that it belongs to the same plant genus as kale, cauliflower, and cabbage, makes it a source of numerous nutrients in addition to fiber. According to studies, broccoli contains 5 grams of fiber per cup, which might assist the bacteria in your stomach remain balanced and healthy.
3. Berries
Although berries are well known for their antioxidant content, they also contain a lot of fiber. Nearly 4 grams of fiber may be found in just one cup of fresh blueberries, and almost as much can be found in one cup of frozen, unsweetened blueberries. Additionally excellent sources of fiber are raspberries, blackberries, and strawberries. Of fact, berries’ naturally low calorie content is also one of their most advantageous qualities.
4. Avocados
Avocados very much go with everything: toast, salads, main courses, and eggs. And while they’re frequently known for their substantial serving of good fats, one cup of avocado also has 10 grams of fiber (so just imagine how much is in your guacamole).
5. Popcorn
One gram of fiber can sate cravings with one cup of popcorn, which is a whole grain when consumed naturally and without butter, as it is at the movies. The King of Snack Foods is how some people refer to it.
6. Whole Grains
Good news for bread lovers: Real whole grains, such the brown rice, oats, and 100% whole wheat bread, include fiber. A warning: According to the Food and Drug Administration, for a food to be classified a true whole grain, it must list whole grains as the first ingredient on the label.
7. Apples
According to study, the proverb “an apple a day keeps the doctor away” may not always be accurate, although eating more apples can increase your intake of fiber. Depending on its size, one apple has approximately 4 grams of fiber. Of course, they also make for a tasty and crispy snack.
8. Dried Fruits
Figs, prunes, and dates are examples of dried fruits that can significantly increase your fiber intake and are advised for people who experience occasional constipation. These fruits naturally contain sorbitol, a sugar that may benefit your bowels and increase comfort. However, consuming an excessive amount can cause cramps or diarrhea, so try a small serving and wait until you’ve fully digested them before eating more.
9. Potatoes
One small potato with skin can provide about 3 grams of fiber; other good sources of fiber include sweet potatoes, red potatoes, purple potatoes, and even plain old white potatoes. The vegetable has a terrible rep for hanging out with the wrong folks, including fries and chips, to name a couple. However, potatoes might have a lot of advantages when they are not deep-fried and salted.
10. Nuts
Sunflower seeds and almonds each provide more than 3 grams of fiber per serving, making nuts a fantastic source of fiber in addition to protein and healthy fats. They can assist you in consuming the 38 grams of fiber advised for males and the 25 grams recommended for women by the FDA. Nuts that are raw or dry-roasted are preferred to those that are already packed (which are usually cooked in oils that can add extra, unnecessary calories.) Even nut butters have a significant amount of fiber.
6 Kinds of Fruit That Are Loaded With Fiber—Plus, Delicious Ways to Eat More of Them
These delicious fruit varieties can assist you in achieving balanced nutrition, which depends on a diet high in fiber.
Hey, would you like to discuss fiber? We didn’t believe it. But if you value your health, it’s one of the most crucial subjects to broach. According to Amy Gorin, MS, RDN, a registered dietitian who follows a plant-based diet, “Fiber benefits so many facets of health, from gut health to cholesterol.” Eating fiber keeps you satiated for longer, which can help with weight management in addition to keeping your body functioning at its best.
You’re not getting nearly enough if you’re like the majority of Americans. The 2020-2025 U.S. Dietary Guidelines for Americans recommend that men and women in the same age group aim for 31 grams of fiber per day and 25 grams, respectively, of fiber daily. While most individuals think they get enough fiber, more than 90% of women and 97% of men don’t meet these requirements, mostly because they consume too many processed foods and beverages that have been devoid of fiber (and much of their nutrient value).
The answer? more whole grains, legumes, fruits, and veggies. And fruit is a simple—and obviously delicious—place to begin. Nature’s sweets is a fantastic, all-natural source of dietary fiber in addition to being packed with disease-fighting antioxidants, minerals, and other necessary nutrients. However, not all fruits have the same amount of fiber. And why not make the most of your money? These are the fruits with the most fiber available.
6 High-Fiber Fruits to Eat Regularly
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Berries
All members of the berry family are excellent providers of fiber (as well as various antioxidants and other minerals), but raspberries and blackberries top the list with about 8 grams of fiber each per cup. Berries are simple to include in your diet—nothing beats a bowl of seasonal fruits served with fresh whipped cream!
But if you’re looking for more berry inspiration, try adding half a cup to your morning oatmeal, preparing a blackberry and steak salad for dinner, or blending them with oats for a smoothie that has twice as much fiber. Just keep in mind that juicing reduces the fiber content of fruits and vegetables, so if high fiber is your objective, smoothies are always preferable.
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Tropical Fruits
In addition to being a fun way to vary your daily fruit and vegetable intake, tropical fruits are also quite high in fiber. Passionfruit, mangos, guava, kiwis, dragon fruit, pineapple, and more favorites weigh between 5 grams to 24 grams per cup.
Check out this creamy mango-turmeric smoothie with a surprising secret ingredient for an example of how tropical fruits are great for keeping smoothies refreshed. Tropical fruits also make delicious salsas to top meat, seafood, and tacos outside of the blender.
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Apples
Eating the apple skin is essential for optimizing the amount of fiber they contain (after a good scrubbing, of course). A medium apple contains roughly 4.8 grams of fiber with the skin on, but if you peel it, that amount lowers to 2 grams. Snack on sliced apples with nut butter, top a meal with chunky apple and raisin sauce, or enjoy the delicious crunch that thinly sliced apples add to a fresh watercress salad.
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Prunes
The saying is accurate: Dried plums, also known as prunes, contain a substantial amount of fiber, about 4 grams per three pieces or 12 grams per cup. But prunes are frequently recommended as a treatment for constipation for reasons other than their fiber content. According to Gorin, “Prunes are a natural supply of sorbitol, which aids in promoting digestion by assisting in the movement of water into the large intestine.”
These chewy, sweet sweets assist to start things going thanks to the combination of fiber and sorbitol. Prunes taste best when heated on the stove with a little water, honey, cinnamon, and lemon juice before being allowed to swell. Allow to cool and then serve over yogurt or oats after a short while of simmering. Additionally wonderful in chicken or pig dishes are prunes.
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Avocados
Avocados are, in fact, considered a fruit. These creamy, green powerhouses weigh about the same as half an average-sized avocado and contain 7 grams of fiber per 100 grams. Add some guacamole to your sandwich or salad, have a slice or two of avocado toast for breakfast (top with an egg for additional protein), or process some avocado to make a rich, dairy-free smoothie.
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Pomegranate Seeds
Those crunchy little pomegranate seeds, also known as arils, include 4 grams of fiber per 100 grams, or roughly half a cup of seeds, even if they may take some time to pry out of their natural packing. 7 Pomegranate seeds add a sweet flavor and light texture to any salad. You can also use them to top roast beef crostini for an unexpectedly mouthwatering flavor combination.
Your Ultimate High-Fiber Grocery List
Put these in your shopping cart the next time you go grocery shopping. They are excellent sources of fiber, which improves digestion, lowers LDL (“bad”) cholesterol, and makes you feel full. (Related: Your body needs sulfur: What is it and why does it need it?)
Fruits and Vegetables
- Apples, bananas, oranges, strawberries all have around 3 to 4 grams of fiber. (Eat the apple peels — that’s where the most fiber is!)
- Raspberries win the fiber race at 8 grams per cup.
- Exotic fruits are also good sources of fiber: A mango has 5 grams, a persimmon has 6, and 1 cup of guava has about 9.
- Dark-colored vegetables. In general, the darker the color of the vegetable, the higher the fiber content. Carrots, beets, and broccoli are fiber-rich. Collard greens and Swiss chard have 4 grams of fiber per cup. Artichokes are among the highest-fiber veggies, at 10 grams for a medium-sized one.
- Potatoes. Russet, red, and sweet potatoes all have at least 3 grams of fiber in a medium-sized spud, if you eat the skin and all.
Go for a guava. This tropical fruit has about 9 grams of fiber per cup.
Dry and Canned Goods
- Stock up on beans. Although all beans are high in fiber, navy and white beans are the most so. You should add any of the following beans to your shopping cart: pinto, garbanzo, kidney, or lima beans. They provide flavor to salads and make excellent soups and chili. Beans are a filling, healthful alternative to red meat if you’re trying to cut back. They’re also strong in protein.
- Include other legumes. Peas, soybeans (edamame), and lentils are also high in fiber.
Bread and Grains
- Check cereal labels. Although most cereals include some fiber, not all cereals are made equal. A good source is any cereal that contains 5 grams or more of fiber per serving.
- Whole-grain breads. Seven-grain, dark rye, cracked wheat, and pumpernickel breads are good choices.
- Whole grains. Bulgur wheat, brown rice, wild rice, and barley are all tasty substitutions for white rice.
The Snack Aisle
- Nuts and seeds.At least 3 grams of fiber are included in an ounce of sunflower seeds, pumpkin seeds, pistachios, or almonds. However, they are also high in calories, so use sparingly.
- Popcorn. Three cups of air-popped popcorn have about 4 grams of fiber.
The Cold Case
- Try foods with fiber added. Most juices, along with milk and other dairy products, naturally have little or no fiber. However, new products are altering that picture: Check the labels of yogurt, milk, and orange juice for the words “fiber fortified,” “fiber enhanced,” or “fiber added.”
Fruits High in Fiber & Flavonoids
Consuming fruits as part of a healthy diet may lower your risk of developing cancer and other chronic diseases like heart disease since fruits are high in fiber and flavonoids. The non-digestible component of plant meals known as fiber, has a number of health advantages, including improving digestion and preventing or treating constipation. Free radical scavenging abilities of flavonoids shield your body’s cells from the harm that these disease-causing chemicals can do. Consuming a variety of fresh, vibrant fruit each day is one of the finest ways to benefit from fiber and flavonoids’ health-promoting properties.
Apples
Apples offer 4 grams of soluble fiber, which lowers cholesterol and takes longer for food to move through your digestive system. Apples contain 8.11 milligrams of flavan-3-ols, a subclass of flavonoid antioxidant chemicals that may lower your risk of cardiovascular illnesses, according to the U.S. Department of Agriculture. Individual flavonoid intakes can vary, but the Linus Pauling Institute recommends a daily total flavonoid intake of 150 to 200 mg.
Citrus Fruits
According to the USDA, the flavonone category of flavonoids, which includes citrus fruits like oranges, tangerines, and lemons, may shield your body from a number of chronic diseases like cancer and heart disease. According to the USDA, oranges and tangerines have 42.57 and 17.96 milligrams of flavonones each, while lemons have 49.81 mg. Citrus fruits include soluble fiber called pectin, which may support normal cholesterol levels. One medium orange has 3 grams of fiber, compared to 2.4 grams in each of a large tangerine and a medium lemon.
Berries
The anthocyanidin category of flavonoids includes berries like raspberries, blackberries, blueberries, and strawberries. These substances may shield you from LDL cholesterol oxidation, which happens when your body’s LDL reacts with free radicals. This is because they have strong antioxidant contents. According to the USDA, a cup of blueberries has the most anthocyanidins per serving of any fruit, at 163.52 milligrams. Berries are a great source of fiber as well. According to the USDA, blackberries, blueberries, and strawberries have 7.6, 3.6, and 3 grams of fiber per cup, compared to 8 grams of fiber in one cup of raspberries.
Bananas
According to the USDA, bananas are part of the anthocyanidin group of flavonoids and include 7.39 milligrams of these compounds, which protect against free radicals. Healthy minerals like potassium, beta-carotene, vitamins A, C, and E, lutein, and selenium are abundant in bananas. One medium banana has 3 grams of soluble fiber, which lowers blood sugar levels by delaying the absorption of glucose into the bloodstream.
How to get more fibre into your diet
The majority of us need to consume more fiber and less added sugar in our diets. Consuming a lot of fiber is linked to a lower risk of colon cancer, type 2 diabetes, heart disease, and stroke.
According to government recommendations, as part of a healthy, balanced diet, we should raise our daily consumption of dietary fiber to 30g. We need to figure out ways to increase our consumption as the majority of folks only consume 20g per day on average.
Compared to older adolescents and adults, children don’t require as much fiber in their diet, yet they still require more than they now receive:
- 2 to 5 year-olds: need about 15g of fibre a day
- 5 to 11 year-olds: need about 20g
- 11 to 16 year-olds: need about 25g
Children between the ages of 11 and 18 receive 16g per day on average. To make sure they are getting enough fiber, encourage children to consume a variety of fruits, vegetables, and starchy foods, preferring whole-grain varieties and potatoes with the skins on if feasible.
Why do we need fibre in our diet?
Strong evidence supports the notion that eating a diet high in fibre, or “roughage,” lowers the risk of colon cancer, type 2 diabetes, heart disease, and stroke.
In addition to helping us feel fuller, fiber-rich foods can aid in digestion and ward off constipation.
Tips to increase your fibre intake
Given that consuming too much of one kind of food may prevent you from having a healthy, balanced diet, it’s crucial to acquire your fiber from a range of sources.
If you want to consume more fiber, you could:
- Select a morning cereal with a greater fibre content, such as plain wholewheat biscuits (like Weetabix) or plain shredded whole grain (like Shredded wheat), or porridge as oats are also an excellent source of fiber.
- Select wholegrain products like wholewheat pasta, bulgur wheat, or brown rice, as well as wholemeal or granary breads or higher fiber white bread.
- Choose potatoes that still have their skins on, like baked or boiled fresh potatoes. Learn more about carbs and starchy meals.
- Add pulses like beans, lentils or chickpeas to stews, curries and salads.
- Include plenty of vegetables with meals, either as a side dish or added to sauces, stews or curries. Find out more about how to get your 5 A Day.
- Have some fruit for dessert, whether it’s fresh, dried, or canned in natural juice. Dried fruit should only be consumed as part of a meal and not as a snack in between meals because it is sticky and may increase the risk of tooth decay.
- For snacks, try fresh fruit, vegetable sticks, rye crackers, oatcakes and unsalted nuts or seeds.
Fibre in your daily diet
Listed below is the fibre content of some example meals.
Fibre at breakfast
You can get about 9.2g of fiber with two large slices of toasted whole wheat bread (6.6g of fiber), one sliced banana (1.4g), and a small glass (150ml) of fruit juice (1.2g).
Fibre at lunch
You can get about 15.7g of fiber with a baked jacket potato with the skin on (4.7g), half a can (or roughly a 200g serving) of baked beans in tomato sauce with reduced sugar and salt (9.8g), and an apple (1.2g).
Fibre at dinner
You can receive about 9.7g of fiber from a mixed vegetable tomato-based curry cooked with onion and spices (6.6g), boiled wholegrain rice (2.7g), and low-fat fruit yogurt (0.4g). Remember that fruit yoghurts occasionally include large levels of added sugars, so read the label and try to select lower-sugar varieties.
Fibre as a snack
A tiny handful (30g) of nuts, like almonds, may contain as much as 3.8g of fiber. Make careful to select unsalted, sugar-free nuts.
About 38g of fiber total.