By Passion fruit, which contains approximately 10 grams of fiber per 100 grams serving, stands no.1 in the list of fruits high in fiber globally. Other fruits with the most fiber content include Coconut, Dates, Prunes, Avocado, Raspberries, Kumquat, Guava, Sapodilla, and Blackberries.
Are you afraid of eating fruits when following your weight loss diet because they are sweet? In this article, we will discuss the top 9 high fiber fruits that are super healthy and easy to digest. Fruits are highly packed with many essential vitamins, minerals, and antioxidants which make them a valuable addition to any healthy diet.
Even for those trying to lose excessive body weight, fruits are a good source of water and dietary fiber. Eating fruits high in fiber can provide many health benefits. They can improve your heart health, control blood sugar and blood pressure, and help with constipation.
What is Fiber?
Fiber is a carbohydrate naturally found in plant-based foods like fruits, vegetables, legumes, and whole grains. Our body cannot digest fiber, it just provides the feeling of fullness making it an essential part of a weight-loss diet.
Fiber is primarily classified into two types:
- Soluble fiber: It can dissolve in water to form a gel-like substance, found in oats, beans, and some fruits.
- Insoluble fiber: It cannot dissolve in water and adds bulk to the stool to help food pass quickly through the stomach and intestines. It is found in whole grains, nuts, and some vegetables.
Why is Fiber Important for a Healthy Body?
Dietary fiber is essential to maintain overall health and better well-being. It supports gut health, and weight management, and reduces the risk of chronic disease. The benefits of consuming fiber daily include:
- Prevent constipation and promote regular bowel movements.
- Improve heart health by lowering LDL cholesterol levels, which is also known as bad cholesterol.
- Control the blood sugar levels in diabetics.
- Aid in weight loss by reducing overeating and providing long-term satiety.
- Act as a prebiotic to support a healthy gut microbiome.
How Much Fiber Should I Consume a Day?
According to the Institute of Medicine (IOM), the recommended daily amount of fiber ranges from 19 to 38 grams depending on age and gender. One study estimates that 95% of adults and children in America aren’t consuming adequate amounts of fiber a day.
Recommendations for daily fiber intake are:
- Children (ages 1-8): 19 to 25 grams per day.
- Females (ages 9-18): 26 grams per day.
- Females (ages 19-50): 25 grams per day.
- Females over 50: 21 grams per day.
- Males (ages 9-18): 31 to 38 grams per day.
- Males (ages 19-50): 38 grams per day.
- Males over 50: 30 grams per day.
List of Top 9 Fruits High in Fiber
9. Blackberries (5.3g Fiber Per 100g)
Deep purple-black colored, Blackberries are nutrient-packed and have an amazing sweet-tart flavor. They are rich in vitamins, particularly vitamin C and vitamin K, as well as minerals like manganese. It can help combat oxidative stress with its powerful antioxidants, such as anthocyanins.
Additionally, blackberries are a high fiber fruit — 100 grams of it provide more than 5 grams of dietary fiber. This makes them an excellent choice for any individual to improve their digestion and gut health.
Blackberries can be enjoyed raw as a snack, added to yogurt or oatmeal for breakfast, or blended into a healthy weight-loss smoothie.
8. Sapodilla (5.3g Fiber Per 100g)
A tropical fruit Sapodilla, also known as Manilkara zapota, originates in Central America. Now it is widely cultivated in many regions globally. It has a sweet, malty flavor and has a buttery texture. Beyond its delightful taste, sapodilla is rich in vitamins A & C, which are essential for supporting better immunity, skin health, improving vision, and cellular growth. Additionally, it is a good source of minerals like potassium and iron to regulate blood pressure and improve oxygen transportation in the blood.
It provides 5.3 grams of dietary fiber per 100 grams, which makes it a great source to fulfill your daily fiber intake. It primarily contains insoluble fiber, which adds bulk to stool and supports regular bowel movements. In this way, it can promote digestion and prevent constipation.
Moreover, sapodilla offers several health benefits, reduces inflammation, lowers the risk of chronic diseases, and its natural sugar provides a quick energy boost. They can be added to fruit salads or even blended into smoothies.
7. Guava (5.4g Fiber Per 100g)
Guava is a tropical fruit that is a powerhouse of essential nutrients and is rich in flavor. It provides a higher amount of vitamin C significantly more than many citrus fruits.
Furthermore, Guava offers a substantial amount of both soluble and insoluble fiber making it one of the best fruits with fiber. Eating guava consistently can provide a range of health benefits making it a valuable and healthy choice.
6. Kumquat (6.5g Fiber Per 100g)
With a juicy, tart, and a little sweet taste kumquats are delicious small, oval chaped citrus fruits. The interesting thing about this tiny citrus fruit is that you can eat it whole. The best way to eat kumquat is to gently roll it into your fingers to make it soft and eat it. Kumquats can also be added to salads, and incorporated into jams, and marmalades.
While kumquats have an impressively high nutritional profile, they are still low in calories. Which makes them the best high fiber fruits to support weight loss. Loaded with antioxidants, including flavonoids and carotenoids, kumquats can be a valuable addition to a heart-healthy diet.
Kumquat a difficult to find in grocery stores, but can be grown easily into the pot.
5. Raspberries (6.5g Fiber Per 100g)
Raspberries, with their sweet-tart flavor, are fruits with the most fiber content and high nutritional profile. By carrying both soluble and insoluble types of fiber, they play a crucial role in improving the digestive system and gut health. Additionally, studies found raspberries have the potential to improve cardiovascular health, cognitive function, and even cancer prevention.
Raspberries can be eaten fresh or frozen and can be incorporated into recipes to have a healthy meal for better well-being.
4. Avocado (6.7g Fiber Per 100g)
Avocado is a super food packed with heart-healthy fats and an exceptional nutrition profile. Avocado is a very low sugar fruit, that is popular for its creamy texture and nutty flavor. It is also packed with essential vitamins and minerals, including vitamins C, E, & K, and folate. It contains potassium even more than bananas for maintaining healthy blood pressure, and muscle function.
Avocados for their high fiber content approximately 6.7 grams per 100 grams serving make it amazing addition to a weight loss diet. It can regulate blood sugar levels, lower cholesterol, support bowel movements, and prevent constipation. This super healthy fruit can be enjoyed raw in a salad or even blended into smoothies.
3. Dates (8g Fiber Per 100g)
Dates are rich in natural sugars to provide a quick and sustained energy boost primarily found in desert areas having hot climates. Also, they are an excellent source of dietary fiber, which promotes digestive health and helps in regulating bowel movements.
Packed with potassium, magnesium, and iron, dates play a vital role in supporting various bodily functions. Additionally, their high antioxidant content protects cells from damage caused by free radicals. Dates can be an excellent pre or post-workout snack or can be blended with mild and other fruits to make a powerful smoothie.
It’s important to note that while dates offer many amazing health benefits, they are relatively high in calories. Therefore, they should be consumed in moderation to prevent weight gain.
2. Coconut (9.9g Fiber Per 100g)
Coconut is a tropical fruit that has a unique and interesting nutritional profile. Every part of the coconut is water, milk, oil, and flesh having a mild, slightly sweet flavor. Its flesh is rich in healthy fats, particularly lauric acid—medium-chain triglycerides (MCTs), which provide quick energy.
Coconut with 9.9 grams of fiber per 100 grams placed second on the list of fruits with the most fiber. It is also rich in essential vitamins and minerals, such as manganese, copper, and iron, which can support metabolic health and red blood cell production.
Coconut can be eaten fresh, dried, or shredded, and is widely used in many sweet dishes. For a weight loss diet, coconut water can be a great option to replace other energy drinks. It is relatively low in calories and rich in electrolytes to keep your body hydrated. But its flesh is calorie-dense and rich in fat, so consume it in small amounts.
1. Passion Fruit (10g Fiber Per 100g)
Stands first in high fiber fruits and contains approximately 10 grams of fiber per 100 grams. It is filled with fleshy edible seeds that have a sweet, tropical, slightly tart, and juicy flavor. Additionally, passion fruit is nutrient-dense, and packed with a good amount of essential vitamins, minerals, and antioxidants. Adding this fruit high in fiber into your diet can significantly improve immune function, maintain blood pressure, promote gut health, and reduce the risk of chronic disease.
Frequently Asked Questions
Which Fruit Has the Most Fiber?
Passion Fruit has the most fiber content in its fresh form. A cup of passion fruit contains approximately 25 grams of dietary fiber. Other high-fiber fruits include coconut, date, avocado, and raspberries.
What Is the Best Fruit for Gut Health?
Kiwis are rich in fiber, vitamin C, and a digestive enzyme (actinidin), making them a great option for a healthy gut. Actinidin improves digestion, while its high fiber content supports the growth of good bacteria (microbiome) in the intestine.
Are Dates High in Fiber?
Yes, dates are high in fiber but also incredibly high in calories and natural sugar. However, if consumed in moderation they can be a healthy addition to a balanced diet.
What Fruits Are High in Fiber?
Fruits that are particularly high in their fiber content include:
- Passion Fruit (10g Fiber Per 100g)
- Coconut (9.9g Fiber Per 100g)
- Dates (8g Fiber Per 100g)
- Avocado (6.7g Fiber Per 100g)
- Raspberries (6.5g Fiber Per 100g)
- Kumquat (6.5g Fiber Per 100g)
- Guava (5.4g Fiber Per 100g)
- Sapodilla (5.3g Fiber Per 100g)
- Blackberries (5.3g Fiber Per 100g)
What Fruit Has the Most Antioxidants?
Berries, particularly blueberries are widely regarded as the fruit highly packed with antioxidants (anthocyanin).
What Fruit Is Good for Constipation?
Fruits that have high water content and are rich in fiber both soluble and insoluble, are particularly effective for constipation. Passion fruit has the most fiber and water content, and is the best for constipation.
