Fruits are well loved for their bright colours, tasty flavours, and impressive nutritional value. One of their most important benefits is their high fiber content, which helps with digestion, keeps you full, and supports overall health. Here, we highlight the top 10 high fiber fruits and their calorie counts.
Raspberries
Fibre Content: 8 grams per cupCalories: 64 calories per cupRaspberries are not only beautiful to look at but also packed with fiber and antioxidants. Eating these high fiber fruits helps keep your digestion regular and your blood sugar levels in check. With their low calorie count, you can enjoy their sweet taste without worrying about gaining weight.
Blackberries
Fibre Content: 7.6 grams per cupCalories: 62 calories per cupBlackberries are small but mighty when it comes to being high fiber fruits. They help with digestion and keep you feeling full for longer. Blackberries are also rich in vitamins C and K, which help boost your immune system and keep your bones healthy. Plus, they are low in calories, making them a great snack for anyone looking to up their fiber intake.
Avocado
Fibre Content: 10 grams per cup (sliced)Calories: 234 calories per cup (sliced)Avocados are creamy and delicious, and they also have a lot of fiber. They are high in healthy fats that are good for your heart, and the fiber helps you stay full and supports good digestion. Even though they are higher in calories, these high fiber fruits are full of nutrients that are great for your health.
Pears
Fibre Content: 5.1 grams per medium-sized pearCalories: 96 calories per medium-sized pearPears are sweet and juicy with a slightly grainy texture, and they offer a good amount of fiber. The fiber in pears helps control cholesterol and supports a healthy gut by feeding good bacteria. Eating pears with the skin on gives you even more fiber. They are also rich in vitamins and minerals that help your overall health.
Apples
Fibre Content: 3.3 grams per medium-sized appleCalories: 72 calories per medium-sized appleThe saying “an apple a day keeps the doctor away” is partly due to their high fiber content. Apples have both soluble and insoluble fiber, which helps with digestion and keeps you feeling full. They also have antioxidants that contribute to overall health. Apples are a great snack that is both tasty and healthy.
Guavas
Fibre Content: 9 grams per cupCalories: 112 calories per cupGuavas have a unique flavour that can be sweet or slightly tangy, and they are loaded with fiber. The fiber in guavas helps keep your bowel movements regular and supports digestive health. Guavas are also rich in vitamin C, which boosts your immune system and helps keep your skin healthy.
Figs
Fibre Content: 7.3 grams per half cupCalories: 185 calories per half cupFigs are naturally sweet and have a lot of fiber. The fiber in figs helps balance blood sugar levels and supports heart health. Figs can be high in calories, so it’s good to enjoy them in small amounts. They also provide important minerals like calcium and potassium, which help keep your bones strong.
Prunes
Fibre Content: 12 grams per cupCalories: 418 calories per cupPrunes are known for their digestive benefits because they have a lot of fiber. These high fiber fruits help prevent constipation and keep your digestive system healthy. Prunes also contain sorbitol, a natural laxative that helps with digestion. Even though prunes are high in calories, adding a few to your diet can be very good for your digestive health.
Oranges
Fibre Content: 3.1 grams per medium-sized orangeCalories: 62 calories per medium-sized orangeOranges are loved for their juicy sweetness and high vitamin C content, but they also have a decent amount of fiber. The fiber in oranges helps control blood sugar and cholesterol levels. Oranges also provide antioxidants that support overall health and boost the immune system. They are low in calories and make a refreshing, healthy snack.
Bananas
Fibre Content: 3.1 grams per medium-sized bananaCalories: 105 calories per medium-sized bananaBananas may not have as much fiber as some other fruits, but they offer many other nutrients. The fiber in bananas helps with digestion and keeps you full. Bananas are also rich in potassium, which is essential for heart health and muscle function. They are a convenient and nutritious option for a quick snack or breakfast.
Including these high fiber fruits in your diet not only increases your fiber intake but also provides a range of vitamins, minerals, and antioxidants that promote overall health and well-being. Remember to enjoy a variety of these fiber-rich fruits along with a balanced diet for the best nutritional benefits.
Explore our article on high-fiber grains to discover the best grains to boost your fiber intake.
Check out our list of high-fiber vegetables for more options to add nutritious fiber to your diet.