The 7 Best High-Fiber Fruits You Should Eat, According to a Dietitian

The call to get more fibre into your diet is used to provoke some eye-rolling. Fibre is not exactly the most glamorous nutrient. Yet, research has shown all the great benefits fibre provides, such as promoting regular bowel movements, fostering weight management and maintaining a healthy heart.

It’s no surprise that fibre is found in beans and broccoli, but even your favourite sweet, juicy fruits are loaded with this nutrient. Some fruits are better sources than others, and knowing the heavy hitters can help you make choices that meet your needs. It doesn’t hurt that they’re all really tasty, too.

As a reference, adults should aim to get between 22 and 34 grams of fibre daily, depending on age and sex.

What Is Fiber and Why Is It Good for You?

Fibre is the indigestible part of a plant. That means when you consume it, your body can’t process and absorb it, so it passes—mostly intact—through your digestive tract, leaving your body through your stool.

Essentially, there are two types of dietary fibre: insoluble and soluble. Insoluble fibre bulks up your stool and makes it easier to have a bowel movement. Soluble fibre becomes gel-like when mixed with water, which slows digestion and may help manage cholesterol levels to lower your risk of heart disease.

While insoluble fibre is mostly found in foods like whole grains, beans and some vegetables, and soluble fibre in fruits, vegetables, nuts, seeds and legumes, some foods contain both types.

Let’s take a look at the best high-fibre fruits you should add to your rotation.

1. Berries

Raspberries and blackberries pack the biggest fibre punch with about 8 grams per cup, but all berries are good sources of fibre. Blueberries contain nearly 4 grams of fibre per cup, while strawberries contain 3 grams of fiber per cup.

Berries also provide plenty of additional nutrients beyond fibre, including antioxidants, vitamins and minerals. Get your fill by topping your morning yoghurt or oatmeal with a handful of berries, or blend frozen berries into a refreshing smoothie like this Fruit & Yogurt Smoothie.

2. Pomegranates

Good things come in small packages, and pomegranate arils (also known as seeds) are proof. A cup of pomegranate arils contains a generous 7 grams of fibre.

That’s not all, though: the juicy, ruby red fruit is packed with the antioxidant anthocyanin, which helps reduce chronic inflammation, potentially lowering the risk of chronic disease. Try adding them into a salad like our Broccoli, Chickpea or pomegranate Salad, or sprinkle them on peanut butter toast for a fun twist.

3. Tropical Fruits

Some of the most popular tropical fruits are surprisingly packed with fibre. Passion fruit contains a whopping 25 grams of fibre per cup, the most of any fruit.9 But that’s not where the fibre power stops when it comes to tropical fruits. Guava contains 9 grams of fibre per cup, kiwi contains 5 grams of fibre per cup, and mango contains 3 grams of fibre per cup.

These fruits are also filled with immune-supporting vitamin C and blood-pressure-friendly potassium. Make a sweet and crunchy slaw with mango in these Chicken Mole Tacos with Mango-Jicama Slaw, or enjoy a mix of tropical fruits together, like our Mango & Kiwi with Fresh Lime Zest.

4. Pears

Pears are a delicious fall fruit. One medium pear contains almost 6 grams of fibre. Just be sure to enjoy them with their skin since some of the fibre comes from the skin.

Pears also have a low glycemic index, meaning that their sugar content isn’t absorbed too quickly into your bloodstream, preventing big sugar spikes. Try Baked Pears for a simple but satisfying dessert, or toss them into a salad like this Roasted Butternut Squash & Pear Quinoa Salad.

5. Oranges

Speaking of vitamin C, we all know oranges are rich in it, but did you know the sunny fruit is also filled with fibre? One orange contains about 3 grams of fibre.

That same medium orange also contains several ounces of water to help you meet your daily fluid needs. Enjoy the segments as a snack, of course, but don’t forget they’re beautiful in a refreshing Orange & Avocado Salad.

6. Apples

Like pears, apples are rich in fibre, but in order to reap the fruit’s full benefits, don’t peel it before eating. One medium apple contains about 4 grams of fibre.

They also provide benefits such as supporting weight loss and heart and brain health. You won’t believe how delicious Air-Fryer Apples are, and for a savory take, Sausage-Stuffed Apples are so good.

7. Avocados

Yes, avocados are a fruit! A half of an avocado contains nearly 7 grams of fibre, plus heart-healthy monounsaturated fats and anti-inflammatory benefits. Try adding mashed avocado to make a Creamy Avocado Pasta or tuck slices into an Avocado & Kale Omelet.

Other Ways to Increase Your Fiber Intake

As mentioned above, fruit isn’t the only food that contains fibre. Vegetables, whole grains, beans, legumes, nuts and seeds all provide fibre. Here’s how to get more of them:

• Enjoy avocado toast on whole-grain bread for a double dose of fibre from both the avocado and whole grains.
• Make a grain salad, and add berries to the bowl to lend sweetness, colour and extra fibre, like in our Strawberry Basil Quinoa Salad.
• Consider trying one of these High-Fiber Meal Plans for an easy yet inspired way to ramp up your daily fibre content.
• Reach for an apple for a snack, and serve nut butter on the side for dipping.

The Bottom Line

Fruit is a rich source of dietary fibre—particularly soluble fibre—and some of your favourites, such as raspberries, kiwis, oranges and apples, are especially high in fibre.

They’re not just sweet bites to enjoy, but they can protect your heart, help you maintain a healthy weight and promote gut health. And that’s an all-around win.