Fruits are much loved for their bright colors, delicious flavors and impressive nutritional value. One of their most important benefits is their high fiber content, which aids digestion, keeps you full and supports overall health. Here, we highlight the top 10 high-fiber fruits and their calories.
Raspberries
Fiber content: 8 grams per cup
Calories: 64 calories per cup
Raspberries are not only beautiful to look at but also packed with fiber and antioxidants. Eating these high-fiber fruits helps keep your digestion normal and your blood sugar levels under control. With their low calories, you can enjoy their sweet taste without worrying about weight gain.
Blueberries
Fiber content: 7.6 grams per cup
Calories: 62 calories per cup
Blueberries are small but mighty when it comes to fiber-rich fruits. They help with digestion and keep you fuller for longer. Blueberries are also rich in vitamins C and K, which help boost your immune system and keep your bones healthy. Plus, they’re low in calories, making them a great snack for anyone looking to up their fiber intake.
Avocado
Fiber content: 10 grams per cup (sliced)
Calories: 234 calories per cup (sliced)
Avocados are creamy and delicious, and they’re also high in fiber. They are high in healthy fats that are good for your heart, and the fiber helps keep you full and supports good digestion. Although higher in calories, these fiber-rich fruits are packed with nutrients that are great for your health.
Pears
Fiber content: 5.1 grams per medium pear
Calories: 96 calories per medium pear
Pears are sweet and juicy with a slightly grainy texture and offer a good amount of fiber. The fiber in pears helps control cholesterol and supports a healthy gut by feeding good bacteria. Eating pears with the skin on gives you even more fiber. They are also rich in vitamins and minerals that help your overall health.
Apples
Fiber content: 3.3 grams per medium-sized apple
Calories: 72 calories per medium apple
The saying “an apple a day keeps the doctor away” is partly due to their high fiber content. Apples have both soluble and insoluble fiber, which aids digestion and keeps you full. They also have antioxidants that contribute to overall health. Apples are a great snack that is both delicious and healthy.
Guava
Fiber content: 9 grams per cup
Calories: 112 calories per cup
Guavas have a unique flavor that can be sweet or slightly spicy and are full of fiber. The fiber in guavas helps keep your bowel movements regular and supports digestive health. Guavas are also rich in vitamin C, which boosts your immune system and helps keep your skin healthy.
figs
Fiber content: 7.3 grams per half cup
Calories: 185 calories per half cup
Figs are naturally sweet and high in fiber. The fiber in figs helps balance blood sugar levels and supports heart health. Figs can be high in calories, so it’s best to enjoy them in small amounts. They also provide important minerals like calcium and potassium, which help keep your bones strong.
Plums
Fiber content: 12 grams per cup
Calories: 418 calories per cup
Prunes are known for their digestive benefits because they are high in fiber. These fiber-rich fruits help prevent constipation and keep your digestive system healthy. Prunes also contain sorbitol, a natural laxative that aids digestion. Although prunes are high in calories, adding a few to your diet can be very good for your digestive health.
Oranges
Fiber content: 3.1 grams per medium orange
Calories: 62 calories per medium orange
Oranges are loved for their juicy sweetness and high vitamin C content, but they also have a decent amount of fiber. The fiber in oranges helps control blood sugar and cholesterol levels. Oranges also provide antioxidants that support overall health and boost the immune system. They are low in calories and make a refreshing, healthy snack.
Bananas
Fiber content: 3.1 grams per medium banana
Calories: 105 calories per medium banana
Bananas may not have as much fiber as some other fruits, but they offer many other nutrients. The fiber in bananas helps with digestion and keeps you full. Bananas are also rich in potassium, which is essential for heart health and muscle function. They are a convenient and nutritious option for a quick snack or breakfast.
Including these high-fiber fruits in your diet not only increases your fiber intake, but also provides a host of vitamins, minerals, and antioxidants that promote overall health and wellness. Remember to enjoy a variety of these fiber-rich fruits along with a balanced diet for the best nutritional benefits.
Explore our high-fiber grains article to discover the best grains to increase your fiber intake.
Check out our list of high-fiber vegetables for more options to add fiber to your diet.
