Consuming high-fiber fruits is a nutrient-dense and delightful way to achieve your daily fiber requirements. Fiber, particularly dietary fiber, is a complex carbohydrate that can be found mostly in plant-based meals.
Fiber is classified into two types: insoluble and soluble. Each one has a particular role in the body, so eating a variety of high-fiber meals is essential. Often, the majority of plant food has a balance between the two.
Raspberries, pears, and kiwi, among other fruits, contain soluble fiber. Beans and lentils, as well as other grains and vegetables, are high in it. Soluble fiber draws water into your stomach, forming a gel. This slows digestion and allows you to feel fuller for a longer period of time.
Insoluble fiber is commonly found in the seeds and skins of many fruits and veggies, including berries and bananas. It is also found in whole grains, wheat bran, and vegetables. Insoluble fiber promotes intestinal health and aids with regularity. In other words, it has the potential to both prevent and relieve constipation.
Fiber has several health advantages, and continuous study demonstrates that there is still much we don’t know. Some of the health advantages of fiber that we are aware of today include:
- Lowers the risk of colon and breast cancer.
- Helps with weight loss and management.
- Lowers blood pressure and stabilizes blood sugar levels.
- LDL (bad) cholesterol levels are reduced.
- Encourages regularity.
- Overall inflammation may be reduced.
In this article, we are going to tackle the top 16 high-fiber fruits that everybody should add to their daily meals.
With 8 grams of fiber in just one cup, raspberries have now become the perfect symbol of high-fiber fruits. Their brilliant red colour is partly due to antioxidants known as anthocyanins.
Other phytonutrients found in this berry include flavanols, procyanidins, and ellagitannins, which may help lower the risk of certain kinds of cancer, heart disease, high blood pressure, and arthritis.
Fresh raspberries don’t have to wait till summer to enjoy them. They are frozen at their best, preserving all of their beneficial nutrients and making them available all year. Frozen fruits are available in almost every kind. This prevents spoiling and may be less expensive than getting fresh ones.
This fruit is a rich source of fiber, but it’s vital to consume it whole or blended. Because juicing removes the fiber from the fruit, you wouldn’t get the same nutrients.
Pears, like apples, come in a wide range of tastes, colors, and textures. However, regardless of variety, all pears are high in fiber, with roughly six grams in a medium-sized piece of fruit.
They’re a versatile fruit that goes well with different tastes. Toss chopped slices on top of a salad, add to a cheese board, bake into muffins, or sprinkle over porridge. You may also bake pears with a touch of cinnamon.
When it comes to fiber content, this berry competes with raspberries. Blackberries, together with raspberries, have the greatest fiber content of any fruit, with 8 grams per cup. Blackberries (fresh or frozen) are high in vitamin C and also contain vitamin K.
Blackberries, like other berries, should be stored in the refrigerator and washed only before eating. You may put them in a smoothie or eat them on their own.
Guavas are an excellent source of folate, potassium, and vitamins A and C, as well as being one of the fruits with the most fiber (9 grams per cup). Guavas may be sliced, peeled, and eaten like apples, and the seeds within are edible as well.
Guavas come in a range of colors. The skin of the fruit might be red, yellow, or purple, while the flesh can be yellow, pink, or red.
5. Passion Fruit
Passion fruit is a South American fruit that isn’t commonly found in grocery stores. It is sometimes seen among other tropical fruits such as mangos and guavas.
Passion fruit has a thick purple or yellow skin and yellow juicy flesh with edible seeds with a sweet yet bitter flavor. This tropical fruit is low in calories and fat but so high in vitamin C and fiber, providing 24 grams in just one cup.
Avocados have a buttery texture and are high in healthy fats.
Avocados, which are technically a fruit, are commonly served as a vegetable and may be incorporated to a variety of dishes.
Avocados are high in fiber, folate, potassium, and vitamins K and C, in addition to monounsaturated fats.
This tasty, unique fruit can be stored in the refrigerator for months, so stock up when it’s in season. Pomegranates are a good source of fiber. The juicy arils hidden inside the tough external peel provide nearly 4 grams of fiber per half-cup.
To open the fruit while keeping as many arils as possible intact, cut off the crown and then score the pomegranate in 4 to 6 parts along the white membrane. Carefully break open the pomegranate in a bowl of water. Remove the arils from the skin gently. The fruity arils will settle at the bottom and separate from the rest of the fruit.
Oranges are well-known for their immune-boosting vitamin C, but they are also high in fiber. A medium orange provides 3 grams of this satisfying nutrient.
Oranges make an excellent portable snack. Their thick skin saves them from bumps and bruises as you take them along the way.
Blueberries, like other members of the berry family, are high in fiber due to their numerous seeds. Blueberries provide 4 grams of fiber per cup of fruit, which is less than raspberries and blackberries.
Their stunning blue color is due in part to anthocyanins, an antioxidant that may help prevent cardiovascular disease and cancer while also improving brain function.
Grapefruit, another member of the citrus family, has approximately 3 grams of fiber per one-cup serving and is high in vitamin C. This fruit is often less sweet than oranges. The Texas Red grapefruit, which is deep red in color, is one of the tastiest grapefruit varieties available.
Grapefruit is not related to grapes, but it got its name because it grows in clusters similar to grapes.
Kiwis, which are fuzzy brown on the surface and (usually) bright green on the interior, are both sweet and sour. In addition, one cup of sliced fruit offers 5 grams of fiber.
In addition to fiber, kiwi fruits (with or without the peel) are high in potassium and vitamins C and E, three minerals that are often missing in American diets.
Unripe kiwifruit may be stored in the refrigerator for up to six weeks.
Mandarins are a more fiber-rich citrus, with 3 to 4 grams of fiber per cup.
The key to choosing mandarins—or any citrus fruit, for that matter—is to select fruit that feels heavy for its size.
Mandarins, like most citrus fruits, are high in vitamin C and also high in vitamin A. Mandarins come in several varieties, including tangerines, satsumas, clementines, and pixies.
Strawberries, like their berry relatives (raspberries, blackberries, blueberries, and so on), are high in vitamin C, potassium, and fiber, three elements that most of us don’t get enough of on a daily basis. Each cup of strawberries has 3 grams of fiber (sliced).
Strawberries are available fresh all year, but frozen berries are still nutritious.
Bananas are well-known for their potassium content, but they are also high in fiber, with 3 grams per medium fruit. They’re the ideal snack for athletes since they’re high in carbohydrates, easy on the stomach, and contain potassium, which may help avoid muscular cramps.
Frozen banana pieces can be added to a smoothie, sliced and served with peanut butter, or eaten straight off the peel.
Mangos are originally from Asia, yet they are among the most loved fruits worldwide. Apart from being naturally sweet, mangos are also anti-inflammatory, which may lower the risk of certain illnesses.
One cup of mango contains just 100 calories but contains nearly 3 grams of fiber and 100% of your daily vitamin C needs.
Fiber in Other Fruits
While other fruits do not have the same fiber level as the ones listed above, they still supply some fiber as well as a variety of other beneficial nutrients.
|Jackfruit||1 cup sliced||2.5 g|
|Papaya||1 cup pieces||2.5 g|
|Nectarine||1 cup||2.4 g|
|Pineapple||1 cup chunks||2.3 g|
|Plums||1 cup||2.3 g|
|Raisins||2 ounces||2 g|
|Peach||1 cup||2 g|
|Grapes||1 cup||1.5 g|
Frequently Asked Questions
What are the fruits that are high in fiber and low in sugar?
Strawberries, blackberries, grapefruits, avocados, and oranges are all relatively low in sugar yet high in fiber.
Which fruits and vegetables are high in insoluble fiber?
The majority of plant-based diets include a combination of insoluble and soluble fiber. Many fruits have insoluble fiber in their seeds and skins. Insoluble fiber is abundant in bananas, berries, cauliflower, green peas, and dark leafy greens.
Which fruits and vegetables have a high soluble fiber content?
Soluble fiber is found in most fiber-rich fruits, including guavas, apples, nectarines, pears, avocados, and apricots. Soluble fiber-rich vegetables include Brussels sprouts, sweet potatoes, broccoli, carrots, and turnips.
What fruits are high in fiber but low in acidity?
Even while most fruits are considered acidic, some are lower in acidity than others. In general, the higher the pH number, the less acidic the solution. Avocados, bananas, pears, mangoes, and berries (in moderation) are all high-fiber foods.
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