The Top 10 Nutrient-Packed Fruits Rich in Fiber, as Recommended by Nutrition Experts

When the word “fiber” pops into your mind, what do you envision? Whole grains? Beans? Perhaps a childhood memory of your grandmother sneaking a spoonful of Metamucil into her morning routine? Sure, these options are classic fiber sources, but let’s not overlook a gem of a food group that deserves its time in the spotlight: fruit. Unlike most processed snacks that leave our bodies craving more, these high-fiber fruits not only provide essential nutrients, but they also come packed with vitamins, minerals, and antioxidants. They’re the kind of delicious powerhouses that keep you satisfied long after you’ve enjoyed them. To uncover the healthiest high-fiber fruits available, we turned to nutrition guru Chris Mohr, PhD, RD, a registered dietitian and nutrition consultant at BarBend, who generously shared his top ten picks along with practical tips for incorporating more of these fruity delights into your daily meals.

According to the Centers for Disease Control and Prevention, fiber isn’t just a trendy buzzword; it’s a bona fide digestive hero. It can boost digestion, stabilize blood sugar levels, and even assist with weight management by keeping you full and satisfied. Research highlights that not only does fiber promote heart health by lowering cholesterol and combating inflammation, but many fiber-rich fruits are also loaded with antioxidants, helping to fend off free radicals and bolster a strong immune response.

The cherry on top? Eating these fiber-packed fruits isn’t rocket science. Join us on this fruity adventure as we reveal ten of the healthiest high-fiber fruits around. And once you’re energized by these sweet selections, don’t forget to check out our list of eleven fiber-rich lunches that will keep hunger at bay!

Raspberries

Nutrition (per cup (123 g)):
Calories: 64
Fat: 0.8 g (Saturated fat: 0 g)
Sodium: 1 mg
Carbohydrates: 15 g (fiber: 8 g, sugar: 5.5 g)
Protein: 1.5 g

With around 8 grams of fiber crammed into each cup, raspberries are a fiber superstar! Rich in antioxidants such as quercetin, which studies suggest may help tame inflammation and support immunity, Mohr extols their virtues: “Raspberries are a delightful source of fiber and antioxidants that aid digestion while promoting gut health.” Snacking on these vibrant berries can make your gut do a happy dance.

Apples

granny smith apples

Nutrition (per medium apple (154g)):
Calories: 80
Fat: 0 g (Saturated fat: 0 g)
Sodium: 0 mg
Carbohydrates: 21 g (fiber: 4 g, sugar: 16 g)
Protein: 0 g

Nothing says nutritious quite like a crisp apple. Bursting with both soluble and insoluble fiber, these fruits can help you feel satisfied when those mid-afternoon munchies creep in. Research has shown that the polyphenols in apple skins contribute not only to digestive health but also to blood sugar regulation. “Apples are a stellar option with benefits for both fiber intake and heart health,” notes Mohr, making them the perfect fall companion.

Pears

pear

Nutrition (per one cup (113 g)):
Calories: 50
Fat: 0 g (Saturated fat: 0 g)
Sodium: 0 mg
Carbohydrates: 14 g (fiber: 1 g, sugar: 5 g)
Protein: 0 g

Packed with pectin, a soluble fiber that research shows can be beneficial for gut health, pears are both juicy and satisfying. Mohr emphasizes their dual benefits: “Pears not only keep you hydrated, but they’re also fantastic for curbing your appetite and promoting healthy digestion.” Whether eaten fresh, baked, or tossed into a salad, pears make for a versatile snack.

Avocado

avocado

Nutrition (per 1/2 cup diced (75 g)):
Calories: 120
Fat: 11 g (Saturated fat: 1.6 g)
Sodium: 5 mg
Carbohydrates: 6 g (fiber: 5 g, sugar: <1 g)
Protein: 1.5 g

In a world full of fruits, avocados are the unique ones that strut their stuff with healthy fats alongside that stellar fiber content. They lure you in with their creamy texture while keeping you full and satisfied. Research has even shown that regular consumption of avocados can reduce the risk of cardiovascular disease by up to 22 percent, making them more than just a trendy toast topping. “The combination of fiber and healthy fats in avocados is a winning duo for satiety and heart health,” shares Mohr.

Oranges

whole orange

Nutrition (per cup (165 g)):
Calories: 86
Fat: 0 g (Saturated fat: 0 g)
Sodium: 15 mg
Carbohydrates: 20 g (fiber: 3 g, sugar: 14 g)
Protein: 1.5 g

Oranges are not only a delicious source of vitamin C, but they also provide a nice fiber boost to keep your digestive system in check. “Oranges are fantastic for immune support, and the fiber aids digestion,” states Mohr. Additionally, they boast flavonoids that help improve circulation and combat inflammation. So, next time life hands you a lemon, just remember to trade it for an orange!

Blackberries

blackberries in white bowl

Nutrition (per one cup (144 g)):
Calories: 62
Fat: <1 g (Saturated fat: 0 g)
Sodium: 1 mg
Carbohydrates: 14 g (fiber: 8 g, sugar: 7 g)
Protein: 2 g

These delightful berries pack a punch with 8 grams of fiber per cup. According to Mohr, “The deep hue of blackberries comes from anthocyanins—potent antioxidants that shield our cells and bolster our well-being.” So when you’re looking for a vibrant snack option, these black beauties should be top of mind!

Kiwi

bowl of kiwi

Nutrition (per one kiwi (75 g)):
Calories: 44
Fat: <1 g (Saturated fat: 0 g)
Sodium: 4 mg
Carbohydrates: 11 g (fiber: 2 g, sugar: 7 g)
Protein: 1 g

Kiwi enthusiasts know that this small, fuzzy fruit packs a mighty punch in the fiber department, containing both soluble and insoluble fibers. “Not only is kiwi great for your digestion, but its high vitamin C content also gives it immune-boosting capabilities,” explains Mohr. It’s a tropical treat that you can easily toss into smoothies or enjoy on its own. What’s not to love?

Fig

bowl with figs

Nutrition (per one medium-sized fig (50 g)):
Calories: 37
Fat: <1 g (Saturated fat: 0 g)
Sodium: 0.5 mg
Carbohydrates: 10 g (fiber: 1.5 g, sugar: 8 g)
Protein: 0 g

Figs are a sweet and inviting treat, bursting with fiber and essential minerals. “They’re a delicious option for fiber-rich desserts that can also promote bone health,” offers Mohr. Consider tossing some in a salad or enjoying them with a cheese platter—a little luxury that doesn’t have to break the bank!

Pomegranate

pomegranates

Nutrition (per 1/2 cup arils (87 g)):
Calories: 72
Fat: 1 g (Saturated fat: 0 g)
Sodium: 3 mg
Carbohydrates: 16 g (fiber: 3.5 g, sugar: 12 g)
Protein: 1.5 g

Known for its gorgeous garnet seeds, pomegranate is a fiber-rich fruit that shouldn’t be overlooked. “Pomegranates are fantastic for adding both fiber and antioxidants to your diet,” Mohr tells us. Their arils make a delightful addition to salads, smoothies, or can be snacked on straight from their jewel-like halves. Versatile and delicious? Yes, please!

Papaya

papaya

Nutrition (per one cup (145 g)):
Calories: 62
Fat: <1 g (Saturated fat: 0 g)
Sodium: 12 mg
Carbohydrates: 16 g (fiber: 3 g, sugar: 11 g)
Protein: 1 g

This tropical delight not only brings a sweet juiciness to your palate but also offers around 3 grams of fiber per cup. Papaya shines with its high vitamin C content and a digestive enzyme known as papain, which research indicates aids in breaking down tough proteins. “Papaya is awesome for enhancing digestion and hydrating skin,” Mohr says, making it a stellar choice for overall wellness.

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