The benefits of fiber are virtually endless, from lower cholesterol levels to healthy blood sugar, weight control, and digestive health.
When it comes to fiber, there are two types—insoluble and soluble—and each one functions differently in our body.
Soluble fiber is mostly found in beans, legumes, nuts, oats, barley, and some fruits and vegetables. Insoluble fiber is typically found in whole grains, wheat bran, and vegetables.
Most plant foods contain a mix of both types of fiber—insoluble and soluble. It’s important to eat different types of fiber-filled foods so that you get a variety of both.
Fruit can be a great source of fiber but it’s important to eat the whole fruit or enjoy it blended.
Here are some of the best fruit sources of fiber.
Fiber content: 6.5 grams of fiber per 100 grams of fruit.
Raspberries are highly nutritious with a very strong flavor. They’re loaded with vitamin C and manganese.
Their bright red color is rice to antioxidants called anthocyanins.
This little berry is rich in phytonutrients too—flavanols, procyanidins, and ellagitannins.
Fiber content: 11 grams of fiber per fruit.
The juicy arils found inside of the tough exterior skin are responsible for its very high fiber content.
Fiber content : 3 grams of fiber per fruit
Guavas are also a good source of folate, potassium, and vitamins A and C.
Guavas can be found in a variety of colors. The skin can be red, yellow, or purple and the flesh of the fruit can range from yellow, pink, and red.
Fiber content: 4.4 grams per fruit.
Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively high in fiber. Especially when eaten with the skin.
Fiber Content: 5.5 grams in a medium-sized pear.
The pears have many varieties—with different flavors, textures, and colors. But no matter the variety, all pears are high in fiber.
Fiber Content: 10 grams in a cup, or 6.7 grams per 100 grams.
Avocados are a unique fruit because they are high in healthy mono and polyunsaturated fats.
Avocados are very high in vitamin C, potassium, magnesium, vitamin E and various B vitamins.
Avocados get their bright green color from two antioxidants, lutein and zeaxanthin, which are good for eye health.
Fiber content: 5.4 grams of fiber per mango.
As a general rule of thumb, colorful and exotic fruits tend to score highly on the fiber scale. Aside from being naturally sweet, they’re also anti-inflammatory, which may reduce the risk of some diseases.
Fiber content: 8 grams per cup
This berry gives raspberries some competition when it comes to fiber offerings. Blackberries are also a good source of vitamin C.
Fiber Content: 3.1 grams in a medium-sized banana.
Bananas are a good source of many nutrients, including vitamin C, vitamin B6 and potassium.
A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber.
Fiber content: 5 grams of fiber per cup of sliced fruit.
Kiwis are deliciously sweet and tart at the same time. In addition to fiber, they’re loaded with potassium and vitamins C and E.
Fiber Content: 3 grams in one cup.
Similar to their berry cousins (raspberries, blackberries, blueberries, etc.) strawberries are a good source of vitamin C, potassium, and fiber.
Fiber content: 4 grams per medium fruit.
Besides being rich in vitamin C which is an immunity booster, oranges are also very rich in fiber.
Fiber is an important nutrient that may promote weight loss, lower blood sugar levels and fight constipation.
Most people don’t meet the recommended daily intake of 25 grams for women and 38 grams for men.
By simply involving fruits in your diet, you can fulfill your fiber need.