Eating fruit is an excellent way to get more fiber in your diet. Fiber from fruit can help ease constipation, improve gut health, and reduce cholesterol levels. Fruit also has vitamins, minerals, and other antioxidants that are good for your overall health. You should try to get about 28g of fiber each day. Eating 2 cups of fruit daily is a great way to contribute to your overall fiber intake.
There are a lot of good reasons to eat fruit. It can help keep you hydrated, boost your immune system, and improve skin health. Along with providing important vitamins and minerals, fruit is one of the best sources of fiber. And fiber is one of the most important parts of a healthy gut — and a healthy body overall.
What fruits are highest in fiber?
The chart below lists 16 fruits high in fiber, listed from the most to least fiber per serving. (The fiber content listed below is rounded to a whole number and isn’t exact.)
| Fruit | Serving size | Fiber content |
|---|---|---|
| 1. Passion fruit | 1 cup | 24 g |
| 2. Avocado | 1 fruit | 9 g |
| 3. Guava | 1 cup | 9 g |
| 4. Raspberries | 1 cup | 8 g |
| 5. Blackberries | 1 cup | 8 g |
| 6. Pomegranate | 1 cup of seeds | 7 g |
| 7. Persimmon | 1 fruit | 6 g |
| 8. Kiwi | 1 cup | 5 g |
| 9. Pear | 1 cup | 4 g |
| 10. Blueberries | 1 cup | 4 g |
| 11. Orange | 1 medium fruit | 3 g |
| 12. Strawberries | 1 cup (slices) | 3 g |
| 13. Apple | 1 cup (pieces) | 3 g |
| 14. Banana | 1 medium (7-8 inches) | 3 g |
| 15. Prunes | 4 prunes | 3 g |
| 16. Mango | 1 cup (pieces) | 3 g |
The following fruits have around 1 g to 2 g of fiber per serving (1 cup or one medium fruit):
- Cantaloupe
- Green grapes
- Pineapple
- Peach
- Plum
- Grapefruit
- Papaya
- Cherries
Which fruits are high in fiber and low in sugar?
Avocados and some berries are some of the fruits that are high in fiber and low in sugar.
All fruits contain a natural sugar called fructose. But some fruits have more fructose than others. If you want to eat fruits that are lower in sugar and higher in fiber, the ones in the table below are a good place to start.
| Fruit | Serving size | Sugar content |
|---|---|---|
| Avocado | 1 fruit | 0.5 g |
| Raspberries | 1 cup | 5 g |
| Blackberries | 1 cup | 5 g |
| Strawberries | 1 cup | 8 g |
| Orange | 1 medium fruit | 13 g |
How much fiber should you eat per day?
Almost everyone can benefit from eating more fiber, including fiber from fruit. Most people in the U.S. only get about 15 g of fiber per day. But the U.S. Department of Agriculture (USDA) recommends getting 14 g of fiber for every 1,000 calories of food you eat. That means a typical 2,000 calorie diet should include about 28 g of fiber per day.
How much fruit should you eat?
The Dietary Guidelines for Americans (DGA) recommends eating 2 cups of fruit per day. This amount can give you between 4 g and 20 g of fiber, depending on which fruits you eat. Picking fruits that are higher in fiber will help you meet your daily needs.
Also, be sure to eat whole fruits instead of fruit juice. Whole fruit has more fiber and less sugar. Even though whole fruit has some natural sugar, it also has vitamins, minerals, and other nutrients like:
- Antioxidants (like vitamins C and E)
- Potassium
- Phytochemicals (naturally occurring compounds in plant foods that help lower inflammation)
- Furanocoumarins (plant compounds with anticancer properties)
- Anthocyanins (plant compounds linked to a lower risk of depression)
The bottom line
The fiber in fruit can help you lower your cholesterol levels, improve gut health, keep your poops regular, and lower your risk for many health conditions. By eating 2 cups of high-fiber fruits each day, you can get over half of your daily fiber needs. If you’re looking for fruits that are high in fiber and low in sugar, try adding berries and avocado to the mix.
Frequently asked questions
What drink is high in fiber?
Smoothies can be a great high-fiber drink — especially when they include whole fruit or veggies like kale, spinach, or avocado. Adding nut butter, nuts, or seeds is an easy way to increase the fiber content even more.
Is watermelon high in fiber?
No, watermelon isn’t considered a high-fiber fruit — it has only 0.6g of fiber per cup. But it’s a very hydrating fruit and is high in antioxidants.
Are bananas high in fiber?
Bananas don’t have as much fiber as some other fruits. They have about 3 g (per medium banana). But bananas with green on the peel (less ripe) have more fiber than those with more brown on the peel (riper).