Familiarize yourself with these tasty high-fiber fruits, from prunes to apples, and everything in between.
Hey, are you super-psyched to talk about fiber?
How Much Fiber Do You Need Daily?
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If you’re like most Americans, you’re not getting nearly enough.
Fruit Is One of the Best Ways to Get More Fiber
The solution?
More produce, legumes, and whole grains.
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And an easy, undeniably delicious place tostart is with fruit.
For fiber content, passionfruit wins by a landslide, clocking in at 24.5 grams of fiber per cup.
Avocados
Yes, avocados are technically fruits!
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But it’s not just the fiber that makes prunes andprune juicea commonly prescribedfood to eat for constipation.
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.
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Add them tosmoothiesand bowls, yogurt,desserts, or eat them by the handful.
Sweet, plump, and jammy,blackberries boast vitamin C, antioxidants, and more healthy nutrients.
Eating one whole persimmon will give you a whopping 6 grams of fiber.
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Bananas
Bananas are a healthycomplex carbohydrate and a top-tier source of fiber.
Pears
Weve been comparing the fiber content of these fruits by one-cup helpings to keep things consistent.
If you’re a fan of Asian pears, one medium fruit will get you to 6.5 grams.
Apricot Quick Bread with Bran.Joff Lee/Photolibrary/Getty Images
Depending on its size, one orange can deliver between 2 and 4.5 grams of fiber.
In thisEvery-Citrus Salad, juicy orange sections mingle with nutty, salty Manchego cheese and crunchy almonds.
So next time you shop, reach for the stars!
Blueberries
Blueberriesare frequentlytouted as a superfood, and for good reason.
orStrawberry Chia Breakfast Pudding.
Check your local supermarket or online for the frozen bagged variety.
Pop them straight into your mouth, or use them to put a twist in your favorite berry recipes.
Apricots
Last but (certainly) not least, apricots are a good source of dietary fiber.
This delicious and tart fruit is a great way to increase your fiber intake!
For instance, blackberries and raspberries have 8 grams of fiber per cup.
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2017;11(1):80-85. doi:10.1177/1559827615588079
USDA FoodData Central.Avocados, raw, California.
Wallace TC.Dried plums, prunes and bone health: a comprehensive review.Nutrients.
2013;91(6):442-447. doi:10.1139/cjpp-2012-0303
Soliman GA.Dietary fiber, atherosclerosis, and cardiovascular disease.Nutrients.
USDA Food Data Central.Cherries, sweet, raw.
Cleveland Clinic Health Essentials.Can Cherries Help You Get a Better Night’s Sleep?
University of California Cooperative Extension.
2023;15(7):1611. doi:10.3390/nu15071611
