21 High-Fiber Fruits to Add to Your Diet

Hey, are you super-psyched to talk about fiber? Maybe not, but here's something that might ignite your enthusiasm: If your health is a high priority, fiber is one of the most important nutrition topics to address. "Fiber helps so many aspects of health, from gut health to cholesterol," says Amy Gorin, MS, RDN, a plant-based registered dietitian. "In addition to helping keep your body functioning optimally, eating fiber also helps keep you fuller for longer, which can be beneficial for weight management."

Amy Gorin is a registered dietitian nutritionist (RDN) based in Stamford, Connecticut

How Much Fiber Do You Need Daily?

If you're like most Americans, you're not getting nearly enough. According to the 2020–2025 U.S. Dietary Guidelines for Americans:

Women ages 31 to 50 should get 25 grams of fiber daily
Men ages 31 to 50 should aim for 31 grams per day

While most people believe they get a sufficient amount of fiber, more than 90% of women and 97% of men fall short of these recommendations, largely due to the overconsumption of processed foods and drinks, which have been stripped of their fiber (and much of their nutrient value).

Fruit Is One of the Best Ways to Get More Fiber

The solution? More produce, legumes, and whole grains. And an easy, undeniably delicious place to start is with fruit. Nature's candy isn't just filled with disease-busting antioxidants, minerals, and other essential nutrients, but it's also an excellent natural source of dietary fiber. Not all fruits are equivalent in terms of their fiber content, so why not get the most bang for your buck? These are the highest-fiber fruits around, including berries, tropical fruits, pomegranate seeds, avocados, and many more.

High-Fiber Fruits to Eat Regularly

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Passion Fruit

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Tropical fruits are not only a fun way to mix up your daily fruit and veggie intake, but they're also excellent sources of fiber. For fiber content, passionfruit wins by a landslide, clocking in at 24.5 grams of fiber per cup. Even though a serving of passion fruit is typically about a quarter cup, that much will still get you more than 6 grams of fiber—pretty impressive. This fruit is an irresistible cocktail ingredient, yes, but you can also enjoy it as is or in tropical-inspired salsas, sauces, or smoothies, or on top of a yogurt parfait.

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Avocados

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Yes, avocados are technically fruits! These creamy green superstars pack in 10 grams of fiber per cup, or about 7 grams for half an average-sized avocado (100 grams). Throw a big dollop of guacamole on top of your sandwich or salad, start your day with a slice or two of avocado toast (top with an egg for solid protein), or even blend up a creamy, dairy-free Spinach Smoothie with Avocado and Apple.

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Prunes

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Dried plums, aka prunes, are chock-full of fiber, with around 4 grams per three pieces, or a little under 12 grams per cup. But it's not just the fiber that makes prunes and prune juice a commonly prescribed food to eat for constipation. "Prunes are a natural source of sorbitol, which aids in stimulating digestion by helping to move water into the large intestine," Gorin explains.

The combination of fiber and sorbitol makes these sweet and chewy treats an excellent snack when you need to get things moving. One of the best ways to eat prunes is to heat them on the stove with a little water, honey, cinnamon, and lemon juice, then allow them to plump up. 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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Guava

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You can enjoy this colorful, fiber-rich tropical fruit by simply biting right into it (the seeds and skin are edible and packed with nutrients), adding it to this Tropical Fruit Salad, or blending it into juices, jams, and purees. With almost 9 grams of fiber in a cup, guava is a smart option for freshening up your shopping list.

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Raspberries

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All berries are excellent sources of fiber, as well as antioxidants and micronutrients. Raspberries are at the top of the list, bursting with soluble and insoluble fiber, plus prebiotics that feed beneficial gut bacteria. Add them to smoothies and bowls, yogurt, desserts, or eat them by the handful. And nothing beats a bowl of in-season raspberries (or any other summer berries) topped with homemade whipped cream,

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Blackberries

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At just shy of 8 grams per cup, blackberries are the berry that ranks second highest in fiber. Sweet, plump, and jammy, blackberries boast vitamin C, antioxidants, and more healthy nutrients. Toss them into your fruit salad, add half a cup to your morning oatmeal (for a fiber double-whammy), or serve them in savory dishes like this Steak and Blackberry Salad.

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Pomegranate Seeds

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Pomegranate seeds (called arils) boast 4 grams of fiber per 100 grams, which is about half a cup of seeds. Sprinkle them on top of a salad to add refreshing sweetness and texture, layer them on toast with nut butter for a satisfying breakfast, or include them in a savory crostini mixture for an unexpectedly delicious, sophisticated flavor combination.

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Persimmons

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This enigma of the produce aisle, persimmons look kind of like yellow tomatoes, kind of like plump bell peppers, and kind of like mini pumpkins—so what are they? These yellow-orange or red-orange fruits are in season in the fall to early winter and can be either sweet and firm or more bitter, depending on the type and ripeness. Eating one whole persimmon will give you a whopping 6 grams of fiber. Try them in salads, desserts, or savory glazes (like the one that coats these Glazed Brussels Sprouts on Olive Oil-Fried Bread).

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Kiwis

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Kiwis are incredibly healthy and nutrient-dense, full of antioxidants, digestion-boosting enzymes, and both soluble and insoluble fiber. Eating two whole kiwis (about 148 grams), edible skin and all, typically counts as a serving of this bright, green, juicy fruit—and will get you more than 4 grams of fiber.

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Bananas

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Bananas are a healthy complex carbohydrate and a top-tier source of fiber. Their ample soluble fiber in particular supports healthy cholesterol levels and, by extension, your heart, binding to and helping flush out bad cholesterol before it settles in the body. And all this tasty nutritiousness is naturally prepackaged into the ideal portable breakfast/snack.

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Pears

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We’ve been comparing the fiber content of these fruits by one-cup helpings to keep things consistent. So while a cup of cubed pear will deliver an impressive 5 grams of fiber, enjoying a whole pear (with the skin), which is more than a cup of fruit, provides even more fiber: more than 5 grams in a medium pear and more than 7 grams in a large pear. If you're a fan of Asian pears, one medium fruit will get you to 6.5 grams.

Layer them on pancakes as a breakfast treat, wrap them in blue cheese and prosciutto for a mouth-watering appetizer, or try your hand at a sheet pan crumble or other sweet and savory recipes. Delish.

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Oranges

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Oranges aren't just bursting with immunity-boosting vitamins and irresistible juice, they're packed with fiber, too. Depending on its size, one orange can deliver between 2 and 4.5 grams of fiber. (By the way, tangerines also pack a lot of fiber for their size: A medium tangerine has more than 1.5 grams.)

For the most nutrients, eat an orange in its raw, whole form (bitter pith and rind excluded). In this Every-Citrus Salad, juicy orange sections mingle with nutty, salty Manchego cheese and crunchy almonds.

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Grapefruits

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Even if you dig into just half a grapefruit, you’ll be loading up on good-for-you fiber, plus tons more vitamins and minerals. Grapefruit is undeniably beloved for its pucker-worthy, fruity juice—perfect for breakfast, refreshing cocktails, and non-alcoholic spritzers—but it’s also delicious in savory salsas, bright salads, and creamy yogurt bowls.

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Starfruit

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True to its name, a starfruit (aka carambola) can be cut cross-wise into perfect five-point slices that make an out-of-this-world addition to your snack rotation. Tart, juicy, and crunchy (almost like a ripe grape), starfruit is full of flavor and, yes, fiber: A one-cup serving (skin included) gets you nearly 4 grams. So next time you shop, reach for the stars!

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Blueberries

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Blueberries are frequently touted as a superfood, and for good reason. Their anti-inflammatory and antioxidant properties support immune health, brain health, heart health, and more. Pop a handful next time you're bitten by the sweet tooth, or sprinkle them on granola, smoothie bowls, or yogurt; whirl them into this refreshing Blueberry Lemonade; or bake them into cakes, cobblers, crumbles, and more.

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Apples

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The key to maximizing the fiber content of apples is to eat them with the skin (after a good scrubbing, of course). One medium apple with the skin on has about 4.4 grams of fiber—peeled, that number drops down to less than 3 grams (although that still isn't too shabby!). Enjoy sliced apples as a snack with a smear of nut butter or showcase their sweet crunchiness in salads, like this Celery-and-Apple Salad with Crispy Buckwheat.

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Strawberries

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One cup of naturally sweet fresh strawberries yields not only 5.4 grams of fiber but vitamin C, potassium, and antioxidants. Add zest to your mornings with Overnight Oats with Strawberries and Toasted Almonds (nuts = protein bonus!) or Strawberry Chia Breakfast Pudding. Or if you're feeling more decadent, whip up a vacation-vibes Frozen Strawberry Daiquiri, a classicStrawberry Shortcake, or a host of other delectable desserts.

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Cherries

If you're looking for summery flavor bombs that are also bring plenty of fiber, antioxidants, and vitamins C, A, and K, don't sleep on cherries—which, by the way, might be the perfect bedtime snack: The tart varieties contain melatonin, the hormone that helps our bodies naturally regulate our sleep-wake cycles. Pop them like candy or put their culinary powers to work in savory mains, classic cocktails, or sweet treats.

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Dates

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A chewy, caramelly sweet Medjool date is so rich, it's like a gooey dessert—but this one is actually good for you, with not only fiber but potassium, vitamin B, and the essential minerals magnesium (which regulates muscle and nerve function) and copper (which helps with iron absorption). Blend them into a Creamy Date Shake with Cinnamon, serve Bacon Wrapped Dates with Goat Cheese as an elegant appetizer, or bake a pan of Chocolate-Oat-Date Bars for someone in your life who deserves it.

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Boysenberries

Berry lovers and fiber fans, here's a change of pace: boysenberries, which aren't just an ice cream flavor but an actual fruit—or rather, a blend of fruits, including blackberries, raspberries, loganberries, and dewberries. The boysenberry season is short but sweet (mid-June to early July), so snap them up if you happen to see them at your local farmer's market. No luck? 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.

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Apricots

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Last but (certainly) not least, apricots are a good source of dietary fiber. When you enjoy them fresh and with skin, apricots contain 3.5 grams of fiber per serving size (one cup, 165 grams), and 2 grams of fiber per serving dried (7 halves). This delicious and tart fruit is a great way to increase your fiber intake!

Frequently Asked Questions

What fruit has the most fiber?

According to FDA nutrition data, passion fruit, avocados, and berries are the fruits with the most fiber per cup. For instance, blackberries and raspberries have 8 grams of fiber per cup. Comparatively, one medium pear has 5 grams of fiber, and a medium apple with the skin has 4 grams of fiber.
Does blending fruit (like in a smoothie) destroy the fiber?

No. Whether you choose to drink your fruit or eat it, you'll get the same amount of fiber, and the same health benefits. If blood sugar is a concern, smoothies (with no added sugar) may even be a better option: Some research indicates that consuming blended fruit may produce a lower blood sugar response than consuming whoe fruit.
Does dried fruit have as much fiber as fresh fruit?

Dried fruit, like prunes, has more fiber than fresh fruit because the contents are condensed by weight, as a result of water being removed during the dehydration process. In some cases, dried fruit can have up to three times more fiber than their fresh counterparts (but keep in mind that they also often contain more fruit sugars).