
Need More Fiber? These Fruits Will Help
Fiber is one of the most important nutrients for digestive health, blood sugar control, and heart health. It keeps things moving in your gut, helps regulate cholesterol levels, and even keeps you feeling full longer. While many people think of whole grains and vegetables as the main fiber sources, fruits can be just as rich in fiber—while also offering vitamins, antioxidants, and natural sweetness. Here are 17 fiber-packed fruits to add to your diet!
1. Passion Fruit (10.4g per 100g)

Passion fruit is one of the highest-fiber fruits, providing nearly 50% of your daily fiber needs in just one cup! The edible seeds add extra crunch and fiber, making it a great choice for digestion and gut health.
2. Raspberries (6.5g per 100g)

Raspberries are packed with fiber, giving you about 8 grams per cup. Their tiny seeds contribute to their high fiber content, making them excellent for supporting gut bacteria and digestion.
3. Blackberries (5.3g per 100g)

Similar to raspberries, blackberries are loaded with fiber, antioxidants, and vitamin C. A cup provides about 7.6 grams of fiber, making them one of the best fruits for digestion and weight management.
4. Guava (5.4g per 100g)

Guavas are not only rich in fiber but also high in vitamin C and antioxidants. Eating them with the skin increases fiber intake, making them a fantastic choice for gut health.
5. Pears (3.1g per 100g)

Pears contain both soluble and insoluble fiber, which aids digestion and helps regulate blood sugar levels. One medium pear provides about 5.5 grams of fiber, especially if you eat the skin.
6. Apples (2.4g per 100g)

An apple a day can definitely help with digestion! Apples contain pectin, a type of soluble fiber that supports gut health and lowers cholesterol. Keep the peel on for maximum fiber content—one medium apple has about 4.4 grams of fiber.
7. Avocados (6.7g per 100g)

Yes, avocados are fruits! They are unique because they contain both fiber and healthy fats, making them great for digestion and heart health. One avocado has about 10 grams of fiber, making it one of the best fiber sources.
8. Figs (2.9g per 100g)

Fresh and dried figs are fantastic for digestion. They contain prebiotic fiber, which helps nourish good gut bacteria. Just 2-3 dried figs provide about 4 grams of fiber, making them a great natural remedy for constipation.
9. Bananas (2.6g per 100g)

Bananas are well known for their digestive benefits. They contain resistant starch, a type of fiber that feeds beneficial gut bacteria and improves digestion. Green (less ripe) bananas have even more fiber than ripe ones!
10. Pomegranates (4g per 100g)

Pomegranate seeds are packed with fiber, antioxidants, and vitamin C. The crunchy seeds make them an easy way to add more fiber to salads, yogurt, or smoothies.
11. Kiwi (3g per 100g)

Kiwis are known to be one of the best fruits for digestion because they contain both soluble and insoluble fiber. One kiwi has about 2.1 grams of fiber, but eating two can help improve digestion and relieve constipation naturally.
12. Oranges (2.4g per 100g)

Oranges are not just about vitamin C—they also provide good fiber levels, especially when eaten whole. One medium orange contains about 3 grams of fiber, making it a hydrating and fiber-rich snack.
13. Cherries (2.1g per 100g)

Cherries are fiber-rich and packed with antioxidants that reduce inflammation. A cup of cherries provides about 3 grams of fiber, making them great for digestion and immune support.
14. Strawberries (2g per 100g)

Strawberries might not seem like a high-fiber fruit, but a one-cup serving provides about 3 grams of fiber. They are also low in calories and packed with vitamin C, making them a great addition to a healthy diet.
15. Mangoes (1.6g per 100g)

Mangoes are not only sweet and delicious but also great for digestion. One medium mango provides about 5 grams of fiber, making it a great choice for gut health—just be mindful of the natural sugar content.
16. Pineapple (1.4g per 100g)

Pineapples contain both fiber and bromelain, an enzyme that aids digestion. While they have slightly less fiber than some other fruits, their enzymatic benefits make them great for gut health.
17. Watermelon (0.4g per 100g)

Watermelon may not have as much fiber as other fruits, but it’s extremely hydrating and refreshing. It still provides some fiber while helping with digestion and hydration.
Final Thoughts
Fiber is essential for digestion, heart health, and overall wellness, and these 17 fiber-rich fruits are some of the best sources to keep your gut happy. Adding a variety of these to your diet can help regulate digestion, reduce bloating, and keep you feeling full longer.