20 Fiber-Rich Fruits You Should Add to Your Diet—And Tasty Ways to Enjoy Them

Not exactly jumping for joy at the thought of fiber? Well, here’s something that may get you excited: Fiber is a vital part of a healthy diet. According to Amy Gorin, MS, RDN, a plant-based registered dietitian, 'Fiber supports various aspects of health, from gut health to cholesterol.' 'In addition to helping your body run smoothly, fiber keeps you feeling fuller for longer, which can support weight management.'

How Much Fiber Should You Consume Each Day?

If you're like many Americans, you're probably not getting enough. The 2020–2025 U.S. Dietary Guidelines for Americans state:

• Women between the ages of 31 and 50 should consume 25 grams of fiber each day.
• Men in the same age group should aim for a daily intake of 31 grams of fiber.

Despite the widespread belief that they are getting enough fiber, more than 90% of women and 97% of men fall short of the recommended intake. This is mainly due to the excessive consumption of processed foods and beverages, which lack fiber and many other vital nutrients.

Fruits are among the best sources of fiber.

The solution? Incorporating more produce, legumes, and whole grains into your diet. A great and enjoyable starting point is fruit. Nature's sweet gift is not only rich in antioxidants, minerals, and essential nutrients, but also an outstanding natural source of fiber. Not all fruits are equally rich in fiber, so why not choose the ones that offer the most? Among the top high-fiber fruits are berries, tropical fruits, pomegranate seeds, avocados, and others.

Fruits high in fiber to include in your diet regularly.

1. Passion Fruit

Fiber per 1 cup: 24.5 grams

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

Tropical fruits are not only a delightful way to diversify your daily intake of fruits and vegetables, but they are also fantastic fiber sources. Passion fruit takes the lead in this category, providing an impressive 24.5 grams of fiber per cup. Even though a typical serving is about a quarter cup, that portion still delivers over 6 grams of fiber. While passion fruit is a popular choice for cocktails, it can also be enjoyed on its own or incorporated into tropical-inspired salsas, sauces, smoothies, or as a topping for yogurt parfaits.

2. Avocados

Fiber per 1 cup (cubed): 10 grams

Fiber per standard serving (1/2 cup): 5 grams

Avocados are indeed fruits! These creamy green marvels provide 10 grams of fiber per cup, or around 7 grams for half of an average-sized avocado (100 grams). You can top your sandwich or salad with a generous spoonful of guacamole, begin your day with a slice or two of avocado toast (add an egg for extra protein), or blend up a smooth, dairy-free Spinach Smoothie with Avocado and Apple.

3. Prunes

Fiber per 1 cup: 12.4 grams

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

Dried plums, also known as prunes, are packed with fiber, offering around 4 grams per three pieces or just under 12 grams per cup. But it's not only the fiber that makes prunes and prune juice a go-to recommendation for constipation relief. According to Gorin, "Prunes are a natural source of sorbitol, which helps stimulate digestion by drawing water into the large intestine."

The blend of fiber and sorbitol makes these sweet, chewy treats a great snack when you need a digestive boost. One of the best ways to prepare prunes is by heating them on the stove with a bit of water, honey, cinnamon, and lemon juice, allowing them to plump up. After simmering for a few minutes, let them cool and serve over yogurt or oatmeal. Prunes also make a flavorful addition to chicken or pork dishes.

4. Guava

Fiber per 1 cup: 8.9 grams (also standard serving size)

You can enjoy this vibrant, fiber-packed tropical fruit by simply biting right into it (both the seeds and skin are edible and loaded with nutrients), adding it to a Tropical Fruit Salad, or blending it into juices, jams, and purees. With nearly 9 grams of fiber per cup, guava is a smart choice for revitalizing your grocery list.

5. Raspberries

Fiber per 1 cup: 8 grams (also standard portion size)

All types of berries are amazing sources of fiber, along with antioxidants and essential micronutrients. Raspberries stand out among them, packed with soluble and insoluble fiber, along with prebiotics that nourish beneficial gut bacteria. These can be added to smoothies, bowls, yogurt, desserts, or enjoyed fresh by the handful. And there's nothing quite like a bowl of fresh raspberries (or any other seasonal summer berry) topped with homemade whipped cream.

6. Blackberries

Fiber per 1 cup: 7.6 grams (also standard portion size)

With just under 8 grams per cup, blackberries rank second in fiber content among berries. They are sweet, juicy, and have a jam-like texture, offering not just fiber but also vitamin C, antioxidants, and various other nutrients. Add them to your fruit salad, mix half a cup into your oatmeal for an extra fiber boost, or incorporate them into savory dishes like a Steak and Blackberry Salad.

7. Pomegranate Seeds

Fiber per 1 cup: 6.7 grams

Fiber per standard portion size (1/2 cup): grams

Pomegranate seeds (also known as arils) contain 4 grams of fiber per 100 grams, which is roughly half a cup. Sprinkle them over a salad for a burst of sweetness and crunch, add them to toast with nut butter for a nourishing breakfast, or use them in a savory crostini mix for a sophisticated and unexpected flavor profile.

8. Persimmons

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

Persimmons, the curious fruits of the produce section, resemble yellow tomatoes, chunky bell peppers, and mini pumpkins all at once. These vibrant yellow-orange or red-orange fruits come into season in the fall and early winter. Depending on the variety and ripeness, they can be either sweet and firm or slightly bitter. One whole persimmon provides an impressive 6 grams of fiber. Add them to salads, desserts, or even savory glazes (such as the one used for Glazed Brussels Sprouts on Olive Oil-Fried Bread).

9. Kiwis

Fiber per 1 cup: 5.4 grams (also standard portion size)

Kiwis are packed with nutrients, offering a wealth of antioxidants, digestion-enhancing enzymes, and both soluble and insoluble fiber. A typical serving of this vibrant, green, juicy fruit consists of two whole kiwis (about 148 grams), including the edible skin, and provides over 4 grams of fiber.

10. Bananas

Fiber per 1 cup (sliced): 3.9 grams

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

Bananas are a nutritious source of complex carbohydrates and a top-notch provider of fiber. Their rich soluble fiber plays a key role in maintaining healthy cholesterol levels, thereby benefiting your heart by binding to and eliminating bad cholesterol before it can build up in the body. All of this wholesome goodness comes conveniently packed in a naturally portable breakfast or snack.

11. Pears

Fiber per 1 cup (cubed): 5 grams

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

To maintain consistency, we’ve been comparing the fiber content of these fruits by one-cup servings. A cup of cubed pear offers a respectable 5 grams of fiber. However, eating a whole pear (with its skin) provides even more fiber: a medium pear offers over 5 grams, and a large pear delivers more than 7 grams. If you prefer Asian pears, one medium-sized fruit contains 6.5 grams of fiber.

Serve them atop pancakes for a delightful breakfast treat, wrap them with blue cheese and prosciutto for a delectable appetizer, or try making a sheet pan crumble or other sweet and savory dishes. Simply delicious.

12. Oranges

Fiber per 1 cup: 4.3 grams

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

Oranges are not only filled with immune-boosting vitamins and refreshing juice, but they’re also a great source of fiber. Depending on their size, one orange can provide between 2 and 4.5 grams of fiber. (By the way, tangerines are also fiber-rich for their size: A medium tangerine offers over 1.5 grams.)

For maximum nutrition, enjoy an orange in its whole, raw form (excluding the bitter pith and rind). In this Every-Citrus Salad, succulent orange segments combine with nutty, savory Manchego cheese and crispy almonds.

13. Grapefruits

Fiber per 1 cup: 3.7 grams

Fiber per standard portion size (1 grapefruit): 5 grams

Even indulging in just half a grapefruit will provide you with a healthy dose of fiber, along with an abundance of essential vitamins and minerals. Grapefruit is famously known for its tangy, citrusy juice, which makes a great addition to breakfast, refreshing cocktails, and non-alcoholic spritzers. It’s also perfect in savory salsas, vibrant salads, and creamy yogurt bowls.

14. Starfruit

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

As its name suggests, a starfruit (also known as carambola) can be sliced into perfect five-point shapes, making it a visually stunning addition to your snack repertoire. Tart, juicy, and crunchy—much like a ripe grape—starfruit is bursting with flavor and fiber. A one-cup serving (including the skin) packs almost 4 grams of fiber. So, the next time you're shopping, reach for the stars!

15. Blueberries

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

Blueberries are often celebrated as a superfood, and for good reason. Their powerful anti-inflammatory and antioxidant effects contribute to immune health, brain function, heart health, and much more. Grab a handful when you're craving something sweet, or add them to granola, smoothie bowls, or yogurt; blend them into a refreshing Blueberry Lemonade; or incorporate them into cakes, cobblers, crumbles, and beyond.

16. Apples

Fiber per 1 cup: 3 grams

Fiber per standard portion size (1 medium apple with skin): 4.8 grams

To get the most fiber from apples, make sure to eat them with the skin on (just give them a good wash first). A medium apple with its skin provides around 4.4 grams of fiber, while peeling it reduces that to under 3 grams (which is still pretty good!). Slice them up for a snack with a bit of nut butter, or feature their crisp sweetness in salads, such as this Celery-and-Apple Salad with Crispy Buckwheat.

17. Strawberries

Fiber per 1 cup: 5.4 grams (also standard portion size)

A cup of fresh, naturally sweet strawberries delivers not only 5.4 grams of fiber, but also vitamin C, potassium, and antioxidants. Start your day with Overnight Oats with Strawberries and Toasted Almonds (and enjoy a protein boost from the nuts!) or try a Strawberry Chia Breakfast Pudding. For a more indulgent treat, blend up a tropical Frozen Strawberry Daiquiri, bake a classic Strawberry Shortcake, or explore a variety of other tempting desserts.

18. Cherries

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

Looking for a summer snack packed with fiber, antioxidants, and essential vitamins like C, A, and K? Don't overlook cherries. These vibrant fruits are not just delicious but can also make a perfect bedtime treat: the tart varieties contain melatonin, a hormone that supports healthy sleep patterns. Enjoy them as a snack or use their versatile flavor in savory mains, classic cocktails, or sweet treats.

19. Dates

Fiber per 1 cup: 12 grams

Fiber per standard portion size (1/8 cup): 1.5 grams

A Medjool date is as chewy and caramel-like as dessert itself, but this indulgence is actually good for you. Not only does it provide fiber, but it also contains potassium, vitamin B, and vital minerals such as magnesium (which supports muscle and nerve function) and copper (which aids iron absorption). Blend them into a Creamy Date Shake with Cinnamon, serve Bacon-Wrapped Dates with Goat Cheese as a sophisticated appetizer, or bake up a batch of Chocolate-Oat-Date Bars for someone special.

20. Boysenberries

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

For berry enthusiasts and those seeking more fiber, boysenberries offer a refreshing change. This fruit isn't just a popular ice cream flavor, but a unique crossbreed of blackberries, raspberries, loganberries, and dewberries. The boysenberry season is short but sweet, typically from mid-June to early July, so catch them while you can at your local farmers' market. If not, you can also find frozen boysenberries at grocery stores or online. Enjoy them on their own or use them in your favorite berry-based dishes for an exciting twist.

Frequently Asked Questions

• Which fruit has the highest fiber content?

  According to the FDA nutrition data, passion fruit, avocados, and various berries are the top fruits when it comes to fiber content per cup. For example, blackberries and raspberries contain 8 grams of fiber per cup, whereas a medium pear has 5 grams and a medium apple with the skin has 4 grams of fiber.

• Does blending fruit (as in smoothies) diminish its fiber content?

  No. Whether you eat fruit whole or blend it into a smoothie, you'll still get the same amount of fiber and health benefits. In fact, if blood sugar is a concern, smoothies (especially those with no added sugar) might even be a better choice. Some studies suggest that blended fruit may cause a lower blood sugar spike compared to consuming whole fruit.

• Does dried fruit contain as much fiber as fresh fruit?

  Dried fruit, such as prunes, typically contains more fiber than fresh fruit because the drying process removes water, concentrating the nutrients. In some cases, dried fruit may have up to three times more fiber than its fresh counterpart. However, be mindful that dried fruit often contains more fruit sugars as well.