6 Fruits That Are Loaded With Fiber—Plus, Delicious Ways to Eat More of Them

A high-fiber diet is key to balanced nutrition, and these tasty types of fruit can help you get there.

Hey, want to talk about fiber? We didn't think so. But if your health is important to you, it's one of the most important 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."

And if you're like most Americans, you're not getting nearly enough. According to the 2020–2025 U.S. Dietary Guidelines for Americans, women ages 31 to 50 should get 25 grams of fiber daily, and men in the same age range should aim for 31 grams per day. While most people believe they get enough fiber, more than 90 percent of women and 97 percent 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 fruits, vegetables, legumes, and whole grains. And an easy—and 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 equal in terms of their fiber content, though. And why not get the most bang for your buck? These are the highest-fiber fruits around.

6 High-Fiber Fruits to Eat Regularly

01 of 06


HIghest-Fiber fruits berries: bowl of mixed berries
grandriver/getty images

Raspberries and blackberries top the list with around 8 grams of fiber each per cup, but all members of the berry family are great sources of fiber (along with other antioxidants and other nutrients). It's not hard to find ways to incorporate berries into your diet (nothing beats a bowl of local summer berries topped with homemade whipped cream!)

But if you're looking for more berry inspo, try adding half a cup to your morning oatmeal, serving them up for dinner in a blackberry and steak salad, or blending them into a smoothie with oats for a double-whammy of fiber. Just remember, if high fiber is your goal, always choose smoothies over juices, as juicing removes the fibrous content of fruits and vegetables.

RELATED: You're Likely Not Getting Enough Flavonoids—So Add These 10 Tasty Superfoods to Your Grocery List ASAP

02 of 06

Tropical Fruits

High-Fiber fruit: sliced pineapple on a wooden cutting board
Huyen Nguyen/EyeEm/Getty images

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. Picks like passionfruit, mangos, guava, kiwis, dragon fruit, and pineapple all weigh in between 5 grams (kiwi) to 24 grams (passionfruit) per cup.

Tropical fruits are fantastic options for keeping smoothies refreshing—check out this creamy mango-turmeric blend with a secret ingredient that may surprise you. Beyond the blender, tropical fruits make divine salsas to top meat, fish, and tacos.

RELATED: Tired of Oranges? Grapefruit Is Full of Vitamin C, Too (and Many More Healthy Benefits)

03 of 06


HIgh-Fiber Fruits: apples in a bowl and on a table
Westend61/getty images

The key to maximizing the fiber content of apples is to eat the skin (after a good scrubbing, of course). One medium apple with the skin on has about 4.8 grams of fiber, but if you peel it, that number drops down to 2 grams. Enjoy sliced apples as a snack with a smear of nut butter, make a chunky apple and raisin sauce to spoon over a protein, or partake in the sweet crunch that thinly sliced apples give a crisp watercress salad.

04 of 06


High-Fiber Fruit: prunes, dried plums, in a bowl with a spoon
Federherz/getty images

The old adage is true: Dried plums, aka prunes, are chock-full of fiber, with around 4 grams per three pieces or 12 grams per cup. But it's not just the fiber that makes prunes a commonly prescribed remedy for constipation. "Prunes are a natural source of sorbitol, which helps to stimulate digestion by helping to move water into the large intestine," Gorin explains.

The combination of fiber and the sorbitol make these sweet and chewy treats effective in helping 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, and then let them 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.

RELATED: Why Snacking on Dates Is the Smarter, Healthier Way to Satisfy Your Sweet Tooth

05 of 06


High-Fiber Fruit: avocados, avocado sliced on toast
Adrian Crook/getty images

Yes, avocados are technically fruits. These creamy, green superstars pack 7 grams of fiber for every 100 grams, which is roughly the size of half an average-sized avocado. Throw some guacamole on top of your sandwich or salad, start your day with a slice or two of avocado toast (top with an egg for solid protein), or even blend up some avocado into a creamy, dairy-free smoothie.

06 of 06

Pomegranate Seeds

high-fiber fruits: pomegranates, pomegranate seeds close-up of sliced pomegranate
Elizabeth Fernandez/getty images

While they might take a few minutes to wrestle out of their natural packaging, those crunchy little pomegranate seeds (called arils) boast 4 grams of fiber per 100 grams, which is about half a cup of seeds. Sprinkle pomegranate seeds on top of any salad for a sweet taste and refreshing texture, or use them to top a roast beef crostini for an unexpectedly delicious flavor combination.

RELATED: 7 Delicious Ways to Eat More Immunity-Boosting Vitamin C

Frequently Asked Questions

  • What fruit has the most fiber?

    Berries are by far the fruit with the most fiber, according to the Mayo Clinic. For instance, blackberries and raspberries have 8 grams of fiber per cup. Comparatively, one medium pear has 5 grams of fiber, and a medium apple with the skin has 4 grams of fiber.

  • Does blending fruit destroy the fiber?

    No, blending fruit does not destroy the food's fiber content. While blending may change the form of the fiber, it does not destroy it. The amount of fiber in a serving of fruit is the same whole as it is in a smoothie. The exact amount in the whole form is still present in the blended form.

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

    Dried fruit has more fiber than fresh fruit because the contents are condensed by weight. This is because the water content of the fruit is taken out through the dehydration process. In some cases, dried fruit can have up to 3 times more fiber than their fresh counterparts.

Was this page helpful?
Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy.
  1. USDA, Appendix 1, table A1-2: daily nutritional goals, ages 2 and older. 2020-2025 dietary guidelines for Americans, ninth edition. Date Accessed May 13, 2022.

  2. Quagliani D, Flet-Gunderson P. Closing America's fiber intake gap: communication strategies from a food and fiber summit. Am J Lifestyle Med. 2017;11(1):80-85. doi:10.1177/1559827615588079

  3. USDA, 2025 dietary guidelines and online materials: food sources of dietary fiber. Date Accessed May 13, 2022.

  4. USDA FoodData Central, Apples, raw, without skin. Date Accessed May 13, 2022.

  5. Wallace TC. Dried plums, prunes and bone health: a comprehensive review. Nutrients. 2017;9(4):401. doi:10.3390/nu9040401

  6. USDA FoodData Central, Avocados, raw, California. Date Accessed November 21, 2022.

  7. USDA FoodData Central, Pomegranates, raw. Date Accessed May 13, 2022.

Related Articles