High-Fiber Fruits That Can Boost Your Gut and Heart Health

Dietary fiber is found in plant foods—fruits, vegetables, legumes, and whole grains—and cannot be digested by the body. According to the Mayo Clinic, there are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water to form a gel-like substance, slowing digestion. Insoluble fiber absorbs fluids and materials, increasing stool bulk. Both types work together to help the body remove waste, maintain bowel health, aid digestion, and manage blood sugar levels.“Fiber is such a nutrition superstar … it benefits our health in so many ways,” says Frances Largeman-Roth, registered dietitian nutritionist and author of Everyday Snack Tray.

Benefits of Fiber

Digestive Health:
Insoluble fiber helps bulk up stool, making it easier to pass and normalizing bowel movements. It prevents constipation and reduces the risk of colorectal conditions like hemorrhoids. A high-fiber diet has also been associated with a reduced risk of colorectal cancer. Gut Health:
Soluble fiber feeds beneficial gut bacteria in the colon, nourishing the gut microbiome. A healthy gut impacts inflammation, skin health, immunity, and mental health. Heart Health:
Soluble fiber helps clear bad (LDL) cholesterol from the body, and studies have linked fiber intake to lower cholesterol levels. Blood Sugar Management:
Soluble fiber slows the absorption of sugar, helping to lower blood glucose levels and potentially reducing the risk of type 2 diabetes. Weight Management:
Fiber delays gastric emptying, meaning fibrous foods stay in the stomach longer, helping you feel full between meals.

How Much Fiber Do You Need?

The daily recommended fiber intake is about 14 grams per 1,000 calories of food, according to the U.S. Department of Agriculture. This translates to approximately 28 grams for someone consuming 2,000 calories a day. The Institute of Medicine’s guidelines specify:

• Adults ages 50 or younger:
  • Men: 38 gramsWomen: 25 grams
  Adults age 51 or older:
  • Men: 30 gramsWomen: 21 grams
How Many Servings of Fruit Should You Eat?

People should aim to eat at least two servings of a variety of fruits per day. “The goal is to get five to seven servings of fruits and veggies total each day, with about half as fruit servings,” says Largeman-Roth. One serving of fruit is about 1 cup of fresh fruit, 1/2 cup of dried fruit, or 1 cup of 100% fruit juice. The recommended number of servings can vary depending on caloric needs based on age, sex, and activity level.

Fiber-Rich Fruits

All fruits provide fiber, but some pack more than others, especially those with edible peels like berries. Here are 11 high-fiber fruits recommended by dietitians:

1. Pears:

   • One medium pear provides 6 grams of fiber, about 20% of the daily value for most adults. Pears are also rich in vitamin C and potassium.

   Raspberries:

   • One cup of raspberries offers 8 grams of fiber and is low in calories, making it an excellent choice for increasing fiber intake.

   Apples:

   • One medium apple (with peel) provides about 4 grams of fiber. Apples are rich in vitamins C and E, and the antioxidant quercetin.

   Blueberries:

   • One cup of blueberries provides about 4 grams of fiber and is rich in anti-inflammatory antioxidants.

   Avocado:

   • One-third of an avocado provides 3-4 grams of fiber, along with heart-healthy monounsaturated fats and potassium.

   Guava:

   • One cup of guava provides 8 grams of fiber and is rich in vitamin C, potassium, and carotenoids.

   Figs:

   • Three to five fresh figs provide about 5 grams of fiber and are also rich in calcium and antioxidants.

   Oranges:

   • One large orange provides about 4 grams of fiber, along with vitamins C and potassium.

   Prunes:

   • Four to six prunes provide about 3 grams of fiber and are good for gut health and bone strength.

   Kiwi:

   • One kiwi provides a little over 2 grams of fiber. The skin is edible and contains extra fiber and nutrients.

   Strawberries:

   • One cup of strawberries provides over 3 grams of fiber and is rich in antioxidants, manganese, and folic acid. Regular consumption can also improve memory in older adults.

Incorporating these fiber-rich fruits into your diet can help boost your gut and heart health while providing numerous other benefits.