16 High-Fiber Fruits That Can Improve Your Gut Health - GoodRx (2024)

There are a lot of good reasons to eat fruit. They can hydrate you, boost your immune system, improve skin health, to name just a few. And in addition to delivering important vitamins and minerals, eating fruit is a simple yet effective way to add more fiber to your diet. And fiber is one of the key ingredients to good gut health.

What fruits are highest in fiber?

In the chart below, you can find a list of 16 high-fiber fruits. They’re ranked from highest to lowest in terms of fiber content per serving.

*Fiber content is rounded to a whole number and not exact.

The following fruits have around 1 g to 2 g of fiber per serving (1 cup or one medium fruit):

• Cantaloupe

• Green grapes

• Pineapple

• Peach

• Plum

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• Grapefruit

• Papaya

• Cherries

Which fruits are high in fiber and low in sugar?

Avocado and certain berries are among the fruits that are high in fiber and low in sugar.

All fruits naturally contain a certain type of sugar called fructose. But some fruits have more fructose than others. If you want to choose fruits that are lower in sugar and high in fiber, you can start with the ones listed in the chart below.

What dried fruits are highest in fiber?

Dried fruits are also high in fiber. There are a few things to keep in mind if you’re getting your fiber from dried fruit.

Dried fruits are regular fruit minus the water they usually contain. Since this makes them more condense, it can be easy to lose track of how much dried fruit you’re eating. For example, it’s easier to eat three dried apricots than it may feel to eat three fresh ones. And some versions have added sugar to help it taste better. So, be sure to enjoy dried fruit in moderation.

If you want to try dried fruits that are high in fiber, give the ones listed below a try.

What is the importance of eating fiber?

Fiber helps support normal digestion and can help prevent several chronic diseases.

Getting enough fiber each day can help:

• Lower low-density lipoprotein (LDL) cholesterol, also known as “bad” cholesterol

• Control blood sugar levels

• Decrease the risk of Type 2 diabetes

• Improve digestion and avoid constipation

• Lower the risk of developing colorectal cancer

What is the difference between soluble and insoluble fiber?

There are two different types of fiber: soluble and insoluble. The most basic difference is that soluble fiber dissolves in water, and insoluble fiber does not.

Eating foods high in soluble fiber can help relieve diarrhea, since it absorbs water. Fruits that are high in soluble fiber include the ones listed below.

Insoluble fiber adds to the volume of your poop and stimulates your colon to produce water. This means that insoluble fiber can make it easier to push your poop out, and relieve constipation. Fruits that are high in insoluble fiber are included in the table below.

Who should increase their intake of fiber-rich fruits?

Almost everyone can benefit from eating more fiber, including fiber from fruit. Most people in the U.S. only get about 15 g of fiber per day. But the U.S. Department of Agriculture (USDA) recommends getting 14 g of fiber for every 1,000 calories of food you eat. That means a typical 2,000 calorie diet should include about 28 g of fiber per day.

How much fruit should you eat?

The Dietary Guidelines for Americans recommend eating 2 cups of fruit per day. This amount of fruit can provide between 4 g and 20 g of fiber, depending on which fruits you eat. Giving preference to high-fiber fruits will help you meet your daily needs.

Also, be sure to eat whole fruit, which is higher in fiber and lower in sugar than fruit juice. Whole fruits do contain some natural sugar. But the healthiest fruits are great sources of vitamins, minerals, and other nutrients like:

• Antioxidants, like vitamins C and E

• Potassium

• Phytochemicals, or naturally occurring compounds in plant foods that help lower inflammation

• Furanocoumarins, which have potential against cancer

• Anthocyanins, which are compounds linked to a lower risk of depression

Should I take fiber supplements?

In general, while supplements may be useful for some people, getting your nutrients through whole foods is preferrable. That’s because supplements cannot replicate the mix of nutrients you get from eating food.

In addition to high-fiber fruits, other foods high in fiber include:

• Whole grains

• Beans, peas, and lentils

• Vegetables

• Nuts

• Seeds

That said, not everyone can get enough fiber from their diet. This may especially be true for people with medical conditions that require certain food restrictions. If this applies to you, a fiber supplement may be helpful.

If you have a digestive or gut condition, it’s a good idea to talk with your gastroenterologist or primary care provider before you add a fiber supplement. They can help you choose the right type and amount of fiber supplement to meet your individual needs.