What Fruits Are High In Fiber? Click Here For A List of 32 Fruits

What Fruits are high in fiberWhen we hear the word fiber, we commonly think of bread or cereal, which are indeed common foods rich in fiber.  However, did you know that there are many foods that are high in fiber?

In this post, I am going to outline a list of fruits that are a must-have for your digestive system.

The RDA (Recommended Dietary Allowance) of fiber is between 21 and 38 grams per day, which is dependant on age and gender.  (Read all about fiber here).  It is known that 95% of Americans do not get the recommended 30 grams of fiber each day.

Since fiber is responsible to aid your digestive system, if you do not get enough of it there are many health issues that you can encounter over time.  I highly recommend that you upper your fiber intake, given the case that you are among the 95% of people that do not get the RDA.

Many people believe that grains are the best source of fiber.  Do you think so as well?  You are about to find out that there are many fiber-rich foods which you should consider eating instead of grains.  Through the following list, you will understand that there is so much fiber found in fruits, which makes it unnecessary to consume all those grains.

What fruits are high in fiber?  Here are common an not too common fruits that have a significant amount of fiber.

1.     Passion Fruit – 10.4 grams of fiber per 100 grams

2.     Avocados 6.7 grams of fiber per 100 grams

3.     Raspberries – 6.5  grams of fiber per 100 grams

4.     Guavas – 5.4 grams of fiber per 100 grams

5.     Blackberries – 5.3 grams of fiber per 100 grams

6.     Cranberries – 4.6 grams of fiber per 100 grams

7.     Gooseberries – 4.3 grams of fiber per 100 grams

8.     Pomegranate – 4 grams of fiber per 100 grams

9.     Persimmons – 3.6 grams of fiber per 100 grams

10.  Pears – 3.1 grams of fiber per 100 grams

11.  Kiwi – 3 grams of fiber per 100 grams

12.  Figs – 2.9 grams of fiber per 100 grams

13.  Lemons – 2.8 grams of fiber per 100 grams

14.  Bananas – 2.6 grams of fiber per 100 grams

15.  Apples – 2.4 grams of fiber per 100 grams

16.  Blueberries – 2.4 grams of fiber per 100 grams

17.  Oranges – 2.4 grams of fiber per 100 grams

18.  Cherries – 2.1 grams of fiber per 100 grams

19.  Apricots – 2 grams of fiber per 100 grams

20.  Strawberries – 2 grams of fiber per 100 grams

21.  Tangerines – 1.8 grams of fiber per 100 grams

22.  Rhubarb – 1.8 grams of fiber per 100 grams

23.  Nectarines – 1.7 grams of fiber per 100 grams

24.  Papaya – 1.7 grams of fiber per 100 grams

25.  Clementines – 1.7 grams of fiber per 100 grams

26.  Grapefruit – 1.6 grams of fiber per 100 grams

27.  Mango – 1.6 grams of fiber per 100 grams

28.  Peaches – 1.5 grams of fiber per 100 grams

29.  Pineapple – 1.4 grams of fiber per 100 grams

30.  Grapes – 0.9 grams of fiber per 100 grams

31.  Watermelon – 0.4 grams of fiber per 100 grams

32.  Plums – 1.4 grams of fiber per 100 grams

Even though 1 or 2 grams of fiber does not sound as a significant amount, compared to your RDA, which is only around 30 grams, these small amounts are a good way to upper your intake.  You can aid this with vegetables (click here for a list of vegetables that are high in fiber) and grains to get the correct amount every day.

Tip: Fiber is contained in the peel of some of the mentioned fruit, wherefore you should eat the whole fruit including the skin to get more fiber.  For example, kiwi skin is known to have twice as much fiber as the fruit itself.  It might seem gross at first to eat the fruits’ skin, but there are a number of ways to include them in your diet.  For example, you can pickle watermelon rind, blend banana peel into your shake or smoothie, can sliced mangoes and peaches with peel, among others.  Apple peel is also rich in fiber.  I recommend that you don’t throw the skin of fruit out.

If you add the peel to your diet, you do not only receive the benefit of adding fiber to your diet, but there are many more benefits to the skin of the fruit, for which you should eat it.

Concluding, remember to eat a few portions of fruits and vegetables daily to take your fiber intake up.

 

If you found this article interesting, please share it with family and friends.  Don’t forget to drop me a comment below for thoughts and questions.

So long,

Oscar

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