11 Best Fruits for Increasing Fiber Intake

Although perhaps not the most glamorous or trendy nutrient, dietary fiber is important for your health and should be a part of your daily diet. It's chiefly known for promoting regular bowel movements and reducing the risk of colorectal cancer, but the benefits of fiber extend well beyond your digestive tract. According to research, dietary fiber may also help protect against breast, endometrial, ovarian, prostate, and pancreatic cancers.

It's also been identified as being effective in improving blood pressure control.

And, says Kristin Draayer, RDN , a registered dietitian-nutritionist in Kalamazoo, Michigan, fiber can also improve cholesterol and lower the risk of heart disease and type 2 diabetes . Despite these considerable health benefits, many people are not eating enough fiber. According to the American Society for Nutrition, only 5 percent of men and 9 percent of women in the United States are getting the recommended daily amount of dietary fiber.

Women should aim for 25 grams (g) of fiber per day while men should aim for 38 g daily, Draayer says.

Only plant-based foods contain fiber, making fruits, vegetables, whole grains, nuts, seeds, and legumes excellent sources. Fruit in particular provides not only fiber but also hydration, antioxidants , and micronutrients, says Draayer. So the next time you're at the market or farm stand, consider adding these delicious high-fiber fruits to your basket to boost your daily fiber intake.

1. Avocado

It's often mistaken for a vegetable, but avocado is technically a fruit - a high-fiber fruit at that.

"Along with healthy fats, an avocado contains [10 g of] fiber, which helps you stay fuller for longer," says Nate Wood, MD , a board-certified internist and the director of culinary Medicine at the Yale School of Medicine in New Haven, Connecticut.

Dr. Wood recommends trying avocado on whole-grain toast or crackers, with a hard-boiled egg, or in guacamole.

2. Mango

With nearly 3 g of fiber per cup, mangoes are a high-fiber fruit to put on your radar, Draayer says. They also provide vitamin C, vitamin A, and folate.

You can eat them fresh, frozen, or dried, Draayer adds, noting that the best type of fruit is the one you have access to. Dried mango can be a nutritious choice, but it's often more concentrated with sugar than fresh mango.

Pop frozen mangoes in your morning smoothie or add fresh mango to your oatmeal, smoothie bowls, or fruit salads.

3. Pears

Pears are among the top fruits that contain high fiber and possess other gut-friendly properties such as flavonoids that have anti-inflammatory effects and improve the gut microbiome, according to research.

A medium pear provides nearly 6 g of fiber along with vitamin K and potassium, Draayer notes.

Its high-fiber and sorbitol content could explain why pears are often touted as a natural remedy for constipation . Some research suggests that pears can have a laxative effect as well as anti-diabetic and cardioprotective properties.

4. Passion Fruit

Passion fruit is a tropical fruit native to South America. The pulp and seeds are the edible, fiber-rich part of the fruit.

Each fruit packs about 2 g of fiber, which is a lot for such a small fruit. One cup of passion fruit equates to nearly 25 g of fiber, though two to three passion fruits is a more realistic serving, yielding 4 to 6 g of fiber.

You can enjoy passion fruit on its own or in smoothies, desserts, sauces, and jams. It's also tasty in juice, but passion fruit juice is low in fiber.

5. Raspberries

Berries in general are rich sources of fiber, Dr. Wood says. He highlights the 8 g of fiber in every cup of raspberries.

They're considered one of the highest-fiber fruits.

"Raspberries are packed with fiber and antioxidants," Wood says. "They're relatively low in sugar, yet they're still delicious as a snack or yogurt topping."

6. Pomegranates

Pomegranates are associated with a variety of health benefits, making pomegranate juice a popular supermarket staple. But pomegranate juice doesn't provide the high amounts of fiber that whole pomegranates do, Wood says. He recommends eating the pomegranate seeds (or arils), which provide about 7 g of fiber per cup.

Pomegranates are known for their high level of antioxidants, which are also pigments that give them their dark purple color, Wood explains. Its strong antioxidant activity may have promising anticancer properties.

7. Oranges

Oranges are famous for their generous vitamin C content, but that's not all. In addition to a little immune support, your average orange also provides about 3 g of fiber. Depending on your fiber needs, a single orange could provide up to 10 percent of your daily value (DV) for fiber.

There's a lot you can do with oranges, including incorporating them in smoothies, jams, sauces, and desserts. But sliced oranges are also juicy, nutritious, and filling on their own or when paired with a protein, such as a handful of nuts or cubes of cheese.

8. Blueberries

Any kind of berry will pack a high-fiber punch, Wood says. But if you can get your hands on ripe blueberries , they're especially high in antioxidants and fiber. A cup of blueberries contain roughly 4 g of fiber per serving as well as vitamins C and K.

Fresh blueberries can be pricey, so Wood recommends picking them up when they're in season. Blueberry picking is a fun family activity. You can also get frozen blueberries year round, which are just as enjoyable and nutritious because they're picked at peak ripeness.

9. Apples

An apple a day can go a long way toward giving you plenty of fiber. A medium apple alone provides more than 4 g of fiber.

The key, however, is to eat the skin when you have an apple. Many of us are in the habit of peeling our apples, but much of the fiber content is in the skin.

Bite into an apple for a convenient and high-fiber snack or slice one up to dip into peanut butter to get some extra protein.

10. Bananas

It's no secret that bananas are high in potassium, but they also provide some B vitamins and fiber, Draayer says. A medium banana contains 3 g of fiber.

Snacking on a banana is an easy enough way to get more fiber, Wood says, but he also suggests freezing and pureeing them to make " nice cream ." The banana-based treat is a healthier alternative to ice cream, he says.

You can also add bananas to your smoothies, oatmeal, and baked goods and use mashed bananas instead of eggs in some recipes.

11. Blackberries

Like other berries, blackberries are fruits high in fiber. Each cup of blackberries provides nearly 8 g of fiber, making them on par with raspberries in terms of their fiber content. They also provide copper, manganese, and vitamins C, E, and K.

A handful of berries makes for a great snack, but you can also use them in smoothies, oatmeal, cereal, and desserts. It's beneficial to get a variety of high-fiber fruits, so look for frozen bags of berry medleys, which often contain a trifecta of blackberries, raspberries, and blueberries.

The Takeaway

Dietary fiber is an essential nutrient for overall health. It's commonly associated with healthy digestion since it can relieve constipation, but a high-fiber diet can also promote cardiovascular health and help stave off chronic diseases.

High-fiber fruits in particular are a tasty and nutritious way to get more of this key nutrient. It's important to get a variety of fiber sources, so in addition to high-fiber fruits, you should eat plenty of whole grains, legumes, and vegetables, Draayer says.

Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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Melissa Sleight, RDN

Medical Reviewer

Melissa Sleight, RDN, is a board-certified lifestyle medicine dietitian with over 15 years of experience. She has a passion for educating her clients about improving their health through nutrition and lifestyle changes, and seeing them motivated to improve their health each day.

Sleight earned her bachelor's in nutrition and food science from Utah State University. She is a member of the American College of Lifestyle Medicine and the Sports, Cardiovascular, and Wellness Nutrition group for the Academy of Nutrition and Dietetics. She is involved at the local level as the president-elect of Magic Valley Dietitians and is a liaison for her community as a board member of the Idaho Academy of Nutrition and Dietetics.

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