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Jul 28

20 Impressively High-Fiber FruitsPlus, Delicious Ways to Eat More of Them – Real Simple

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Hey, are you super-psyched to talk about fiber? Maybe not, but here's something that might ignite your enthusiasm: If your health is a high priority, fiber is one of the most important nutrition 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."

If you're like most Americans, you're not getting nearly enough. According to the 20202025 U.S. Dietary Guidelines for Americans:

While most people believe they get a sufficient amount of fiber, more than 90% of women and 97% 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 produce, legumes, and whole grains. And an easy, 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 equivalent in terms of their fiber content, so why not get the most bang for your buck? These are the highest-fiber fruits around, including berries, tropical fruits, pomegranate seeds, avocados, and many more.

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Fiber per 1 cup: 24.5 grams

Fiber per standard portion size (1/4 cup): 6.1 grams

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. For fiber content, passionfruit wins by a landslide, clocking in at 24.5 grams of fiber per cup. Even though a serving of passion fruit is typically about a quarter cup, that much will still get you more than 6 grams of fiberpretty impressive. This fruit is an irresistible cocktail ingredient, yes, but you can also enjoy it as is or in tropical-inspired salsas, sauces, or smoothies, or on top of a yogurt parfait.

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Fiber per 1 cup: 12.4 grams

Fiber per standard portion size (1/4 cup): 3.1 grams

Dried plums, aka prunes, are chock-full of fiber, with around 4 grams per three pieces, or a little under 12 grams per cup. But it's not just the fiber that makes prunes and prune juice a commonly prescribed food to eat for constipation. "Prunes are a natural source of sorbitol, which aids in stimulating digestion by helping to move water into the large intestine," Gorin explains.

The combination of fiber and sorbitol makes these sweet and chewy treats an excellent snack when you need to 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, then allow them to 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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Fiber per 1 cup: 8.9 grams (also standard portion size)

You can enjoy this colorful, fiber-rich tropical fruit by simply biting right into it (the seeds and skin are edible and packed with nutrients), adding it to this Tropical Fruit Salad, or blending it into juices, jams, and purees. With almost 9 grams of fiber in a cup, guava is a smart option for freshening up your shopping list.

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Fiber per standard portion size (1 fruit): 6 grams

This enigma of the produce aisle, persimmons look kind of like yellow tomatoes, kind of like plump bell peppers, and kind of like mini pumpkinsso what are they? These yellow-orange or red-orange fruits are in season in the fall to early winter and can be either sweet and firm or more bitter, depending on the type and ripeness. Eating one whole persimmon will give you a whopping 6 grams of fiber. Try them in salads, desserts, or savory glazes (like the one that coats these Glazed Brussels Sprouts on Olive Oil-Fried Bread).

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Fiber per 1 cup (sliced): 3.9 grams

Fiber per standard portion size (1 medium banana): 3.2 grams

Bananas are a healthy complex carbohydrate and a top-tier source of fiber. Their ample soluble fiber in particular supports healthy cholesterol levels and, by extension, your heart, binding to and helping flush out bad cholesterol before it settles in the body. And all this tasty nutritiousness is naturally prepackaged into the ideal portable breakfast/snack.

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Fiber per 1 cup (cubed): 5 grams

Fiber per standard portion size (1 medium pear): 5.5 grams

Weve been comparing the fiber content of these fruits by one-cup helpings to keep things consistent. So while a cup of cubed pear will deliver an impressive 5 grams of fiber, enjoying a whole pear (with the skin), which is more than a cup of fruit, provides even more fiber: more than 5 grams in a medium pear and more than 7 grams in a large pear. If you're a fan of Asian pears, one medium fruit will get you to 6.5 grams.

Layer them on pancakes as a breakfast treat, wrap them in blue cheese and prosciutto for a mouth-watering appetizer, or try your hand at a sheet pan crumble or other sweet and savory recipes. Delish.

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Fiber per 1 cup: 4.3 grams

Fiber per standard portion size (1 medium orange): 3.7 grams

Oranges aren't just bursting with immunity-boosting vitamins and irresistible juice, they're packed with fiber, too. Depending on its size, one orange can deliver between 2 and 4.5 grams of fiber. (By the way, tangerines also pack a lot of fiber for their size: A medium tangerine has more than 1.5 grams.)

For the most nutrients, eat an orange in its raw, whole form (bitter pith and rind excluded). In this Every-Citrus Salad, juicy orange sections mingle with nutty, salty Manchego cheese and crunchy almonds.

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Fiber per 1 cup (cubed): 3.7 grams (also standard portion size)

True to its name, a starfruit (aka carambola) can be cut cross-wise into perfect five-point slices that make an out-of-this-world addition to your snack rotation. Tart, juicy, and crunchy (almost like a ripe grape), starfruit is full of flavor and, yes, fiber: A one-cup serving (skin included) gets you nearly 4 grams. So next time you shop, reach for the stars!

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Fiber per 1 cup: 3.6 grams (also standard portion size)

Blueberries are frequently touted as a superfood, and for good reason. Their anti-inflammatory and antioxidant properties support immune health, brain health, heart health, and more. Pop a handful next time you're bitten by the sweet tooth, or sprinkle them on granola, smoothie bowls, or yogurt; whirl them into this refreshing Blueberry Lemonade; or bake them into cakes, cobblers, crumbles, and more.

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Fiber per 1 cup: 3.23 grams (also standard portion size)

If you're looking for summery flavor bombs that are also bring plenty of fiber, antioxidants, and vitamins C, A, and K, don't sleep on cherrieswhich, by the way, might be the perfect bedtime snack: The tart varieties contain melatonin, the hormone that helps our bodies naturally regulate our sleep-wake cycles. Pop them like candy or put their culinary powers to work in savory mains, classic cocktails, or sweet treats.

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Fiber per 1 cup: 7 grams (also standard portion size)

Berry lovers and fiber fans, here's a change of pace: boysenberries, which aren't just an ice cream flavor but an actual fruitor rather, a blend of fruits, including blackberries, raspberries, loganberries, and dewberries. The boysenberry season is short but sweet (mid-June to early July), so snap them up if you happen to see them at your local farmer's market. No luck? Check your local supermarket or online for the frozen bagged variety. Pop them straight into your mouth, or use them to put a twist in your favorite berry recipes.

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20 Impressively High-Fiber FruitsPlus, Delicious Ways to Eat More of Them - Real Simple

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