Calls to incorporate more fiber into our diets used to cause eye rolls. Dietary fiber isn’t necessarily the most appealing nutrient. However, research has shown all the great benefits of dietary fiber, including promoting regular bowel movements, promoting weight management, and maintaining a healthy heart.
It’s no surprise that beans and broccoli contain fiber, but your favorite sweet, juicy fruits are also rich in this nutrient. Some fruits are better sources than others, and knowing the dominant fruits can help you make choices that meet your needs. It’s not a problem because everything is really delicious. As a guide, adults should aim to consume 22 to 34 grams of fiber daily, depending on age and gender.
What is dietary fiber? Why is it good for you?
Dietary fiber is the indigestible part of plants. This means that when you ingest it, your body is unable to process and absorb it, so it passes through your digestive tract almost intact and leaves your body in your stool.
Basically, there are two types of dietary fiber: insoluble and soluble. Insoluble fiber adds bulk to your stool and makes it easier to pass. Soluble fiber forms a gel when mixed with water and can slow digestion, help manage cholesterol levels, and lower your risk of heart disease. Insoluble fiber is primarily found in foods such as whole grains, beans, and some vegetables, while soluble fiber is found in fruits, vegetables, nuts, seeds, and legumes, although some foods contain both types.
Let’s take a look at the best fiber-rich fruits to add to your rotation.
1. Berries
Raspberries and blackberries have the highest amount of fiber at about 8 grams per cup, but all berries are good sources of fiber. Blueberries contain about 4 grams of fiber per cup, and strawberries contain 3 grams of fiber per cup. Besides fiber, berries are also rich in additional nutrients such as antioxidants, vitamins, and minerals. Top your morning yogurt or oatmeal with a handful of berries to feel full, or blend frozen berries to create a refreshing smoothie like this Fruit & Yogurt His Smoothie.
2. Pomegranate
Good things come in small packages, and the pomegranate arils (also known as seeds) are proof of that. One cup of pomegranate arils contains a generous 7 grams of fiber. But that’s not all. The juicy ruby red fruit is rich in the antioxidant anthocyanin, which may reduce chronic inflammation and lower the risk of chronic disease. Add it to salads, like this broccoli, chickpea, and pomegranate salad, or sprinkle it on peanut butter toast for a fun twist.
3. Tropical fruits
Some of the most popular tropical fruits are surprisingly high in fiber. In fact, passion fruit contains a whopping 25 grams of fiber per cup, the most of any fruit. But the power of fiber goes beyond that when it comes to tropical fruits. Guava contains 9 grams of fiber per cup, kiwi contains 5 grams of fiber per cup, and mango contains 3 grams of fiber per cup. These fruits are also rich in immune-supporting vitamin C and blood pressure-friendly potassium. Use mango to create a sweet and crunchy slaw in Chicken Mole Tacos with Mango Jicama Slaw, or enjoy a mix of tropical fruits like mango and kiwi with fresh lime zest.
4. Pear
Pears are a delicious autumn fruit. One medium-sized pear contains about 6 grams of fiber. There is also fiber derived from the skin, so please enjoy it with the skin. Pears also have a low glycemic index, which prevents sugar from being absorbed into the bloodstream as quickly, preventing a significant rise in blood sugar levels. Try roasted pears for a simple but satisfying dessert, or incorporate them into a salad like this roasted butternut squash and pear quinoa salad.
5. Orange
Speaking of vitamin C, we all know that oranges are rich in it, but did you know that the sunny fruit is also rich in dietary fiber? One orange contains about 3 grams of dietary fiber. The same medium orange also contains several ounces of water to meet your daily hydration needs. Enjoy the segments as a snack, of course, but don’t forget that they’re also beautiful in a refreshing orange and avocado salad.
6. Apple
Like pears, apples are high in fiber, but to get the most from the fruit, don’t peel it before eating. One medium-sized apple contains about 4 grams of fiber. It also has benefits such as supporting weight loss and heart and brain health. You won’t believe how delicious apples are made in the air fryer. As for the savory side, sausage-stuffed apples are also very tasty.
7. Avocado
Yes, avocado is a fruit! Half an avocado contains about 7 grams of fiber, as well as heart-healthy monounsaturated fats and anti-inflammatory properties. Add mashed avocado to make creamy avocado pasta, or add slices to an avocado and kale omelet.
Other ways to increase your fiber intake
As mentioned above, fruits are not the only foods that contain dietary fiber. Vegetables, whole grains, beans, legumes, nuts, and seeds all provide fiber. Here’s how to get more of them.
- Double your avocado and whole-grain fiber intake with avocado toast on whole-grain bread.
- Make a grain salad and add berries to the bowl to add sweetness, color, and fiber, like this Strawberry Basil Quinoa Salad.
- Consider trying one of these high-fiber meal plans for an easy and inspired way to increase your daily fiber content.
- Reach for an apple for a snack and dip it with some nut butter.
conclusion
Fruits are rich in fiber, especially soluble fiber, and popular fruits like raspberries, kiwis, oranges, and apples are especially high in fiber. Not only will you enjoy your sweet tooth, but it will help protect your heart, maintain a healthy weight, and promote gut health. And it’s a total win.
