35 Top Highest Fiber Fruits + Free PDF [Dietitian Approved]
“35 Top Highest Fiber Fruits + Free PDF [Dietitian Approved]” was written by Karina Herrera, MPH & edited/reviewed by Aly Bouzek, MS, RDN.
If you’re looking for the highest fiber fruits, then you’ve come to the right place! Also included in this article are topics on the types of fiber, fiber benefits, fiber recommendations, and the effects of fiber on our health.
Follow along as we learn all about fiber and if at any time you’d like more information on a topic, then head over to our High Fiber Foods 101 article!
>> In a rush? Click for your free PDF of dietitian approved 35 Highest Fiber Fruits <<
Table of Contents:
- What is Fiber?
- Benefits of a High Fiber Diet
- 35 Highest Fiber Fruits
- 35 Top Highest Fiber Fruits Infographic & Free Download
- Adding Highest Fiber Fruits to Your Diet
- What About Fruits High in Fiber, But Low in Sugar?
- More High Fiber Foods
- High Fiber Resources
- Highest Fiber Fruits Conclusion
What is Fiber?
Fiber is a type of carbohydrate.
How is fiber different from other carbohydrates?
Well, fiber cannot be converted into sugar molecules (like glucose) like the majority of carbohydrates.
Instead, fiber goes through the body undigested.
Fiber gives your food more bulk to aid in healthy digestion and to prevent constipation. It also helps you feel full faster, which can help with weight management.
Insoluble Fiber vs. Soluble Fiber
Insoluble fiber adds bulk to stool and prevents constipation. It also plays a role in helping food pass more quickly through the stomach and intestines.
Insoluble fiber is found in foods like:
- Whole grains
- Fruits
- Green veggies
- Nuts
- Seeds
Learn more about insoluble fiber in our article, Insoluble Fiber Foods Chart.
Soluble fiber absorbs water, creating a gel in the digestive system and helping to pass stool more efficiently. This type of fiber also slows down digestion and lowers blood cholesterol.
Soluble fiber is found in foods like:
- Oats
- Fruits (with skin)
- Root veggies
- Beans
- Nuts
- Seeds
For even more information on soluble fiber foods, check out Soluble Fiber Foods Chart + Free PDF!
Fiber Recommendations
How much fiber do we need? Let’s find out!
According to the Institute of Medicine, men should aim for 30 to 38 grams a day and women should aim for 21 to 25 grams of fiber a day. Daily fiber needs are based on your sex and your age. Take a deeper look at fiber needs in the chart below:
| Age | Men | Women |
| 31–50 years | 38 grams | 25 grams |
| 51 years and older | 30 grams | 21 grams |
We can see that men need more fiber than women, and older adults actually need a little less fiber than younger adults.
Unfortunately, dietary fiber intakes among adults in the United States average about 15 grams a day. That’s not even close to the recommended amounts above!
Benefits of a High Fiber diet
Studies reveal that fiber provides a number of health advantages, including heart health and gut health benefits.
Heart Health benefits of fiber include:
- Reduced blood pressure
- Lowered cholesterol (1)
- Regulated blood sugar levels (2)
- Possible prevention of intestinal cancer
Gut Health Benefits include:
- Regular bowel movements
- Reduced inflammation
- Increased beneficial gut bacteria
- Add bulk to the stool
- Aid in stool lubrication and transit through the colon
Consult your doctor to find out how much fiber is best for you.
Do some research, then start including it in your daily snacks and meals. Additionally, it’s important to drink enough water because fiber absorbs water to help you pass stool easier and more frequently.
If you skimp on hydration, then you’ll likely experience side effects such as bloating, gas, cramping, and constipation
Consuming a diet that is too low in fiber has been linked to:
- Constipation
- Irritable Bowel Syndrome (IBS)
- Diverticulitis
- Heart disease
- Some cancers (including bowel)
(Disclaimer: Consult your healthcare team about the appropriate fiber intake for you).
What About Too Much Fiber?
Consuming fiber might be beneficial to your health, but exceeding 70 grams a day can have harmful consequences. Consequences include abdominal bloating, cramps, and intestinal gas.
Visit Too Much Fiber or Too Little? Know the Signs, for more information on this topic.
35 Highest Fiber Fruits
Adding high fiber fruits to your diet is a great way to get more of this nutrient. Fruits can be added to any meal or snack and can even help satisfy your sweet tooth.
Check out the fruits with the highest fiber content below! We’ve ranked them in order from fruits with highest fiber to fruits with lower fiber.
Highest Fiber Fruits List
| Fruit | Serving Size | Fiber (grams) |
| 1. Figs, dried | 1 cup | 16 |
| 2. Avocado | 1 medium size | 10 |
| 3. Raspberries | 1 cup | 10 |
| 4. Guava | 1 cup | 9 |
| 5. Cranberries, dried | 1 cup | 9 |
| 6. Blackberries | 1 cup | 8 |
| 7. Pomegranate | 1 cup | 7 |
| 8. Raisins | 1 cup | 7 |
| 9. Kumquat | 5 each | 6 |
| 10. Papaya | 1 fruit | 6 |
| 11. Persimmons, raw | 1 each | 6 |
| 12. Kiwi | 1 cup | 5 |
| 13. Apple | 1 medium | 4 |
| 14. Blueberries | 1 cup | 4 |
| 15. Goji berries, dried | 1 oz | 4 |
| 16. Pear | 1 cup | 4 |
| 17. Figs, raw | 2 each | 3 |
| 18. Mango, raw | 1 cup | 3 |
| 19. Apricots, raw | 1 cup | 3 |
| 20. Strawberries | 1 cup | 3 |
| 21. Cherries | 1 cup | 3 |
| 22. Oranges | 1 fruit | 3 |
| 23. Starfruit | 1 medium | 3 |
| 24. Jackfruit, sliced | 1 cup | 3 |
| 25. Banana | 1 medium | 2 |
| 26. Nectarine | 1 medium | 2 |
| 27. Pineapple | 1 cup | 2 |
| 28. Peach | 1 medium | 2 |
| 29. Grapefruit | ½ fruit | 2 |
| 30. Prunes, dried | 3 each | 2 |
| 31. Passion fruit | 1 fruit | 2 |
| 32. Cantaloupe | 1 cup | 1 |
| 33. Plum | 1 fruit | 1 |
| 34. Grapes | 1 cup | 1 |
| 35. Watermelon | 1 cup | 0.6 |
35 Top Highest Fiber Fruits Infographic & Free Download
Here’s a free PDF of our highest fiber fruits, or click on the image below to download. Enjoy!
Adding Highest Fiber Fruits to Your Diet
Now that we’ve seen this amazing list of fruits highest in fiber, let’s figure out some ways to add them to your diet. Below, we’ve included ideas for breakfast, lunch, dinner, and even snacks. Yum!
Highest Fiber Fruits for Breakfast
Adding fruit to your breakfast is pretty easy! You can add fruit to oatmeal, cereal, yogurt, and even a smoothie.
Here are some additional ideas to make a high fiber breakfast:
- Add dried goji berries to your morning oatmeal (bonus: your oatmeal has fiber!)
- Add raspberries, blueberries, or strawberries to your smoothies
- Add bananas, blackberries, or dried cranberries to a Greek yogurt parfait
Highest Fiber Fruits for Lunch
Lunch is another meal that you can easily sneak some additional high fiber fruits into. Try adding an apple or some grapes as a side to a sandwich on whole grain bread.
Or, try a high fiber salad with chicken, oranges, spinach, and some nuts. You’ll get fiber, protein, and some healthy fats from the nuts.
Highest Fiber Fruits for Dinner
Adding high fiber fruits to dinner may seem difficult at times. It’s the end of the day, you’re exhausted, and it’s easy to just heat up a “main course” and call it good for that meal.
Why not try a few of these ideas?
- Add mango salsa to a whole grain flour tortilla with beans and cheese (bonus: the beans and tortilla have fiber too!)
- Add raspberries to a walnut, feta, and kale salad
- Add apple chunks, pineapple, grapes, or raisins to tuna salad or chicken salad (for added fiber, enjoy your tuna/chicken salad on whole grain bread)
Highest Fiber Fruits for Snacks
Grabbing an apple, orange, or banana for a snack is easy!
But, try pairing your fruit with some healthy fats and/or protein to help you stay fuller longer.
Some suggestions for these pairings include:
- Apples and brie cheese (healthy fat and protein)
- Add sliced bananas to a peanut butter sandwich (healthy fat and protein)
- Top chia pudding (healthy fat) with blackberries, blueberries, or raspberries
Highest Fiber Fruits for Dessert
Surprise! You didn’t think we’d forget about dessert, did you?
Did you know that adding high fiber fruit to your dessert still makes it a delicious dessert? Try air-fried apples topped with cinnamon, maple syrup, and orange zest. Or, how about some creamy frozen banana ice cream?
If you’re drooling like we are, then don’t forget to head over to our High Fiber Desserts article to find more delicious dessert ideas. Surprise #2: there are 21 desserts to browse. We’ll see you over there!
What About Fruits High in Fiber, But Low in Sugar?
Great question! When most people think of fruit, they think of how sweet and delicious it is. And, when we think of sweet foods, we know that sugar is likely present.
That brings up the question, how can I increase my fiber with fruit while not going overboard on my sugar intake? Take a look at the helpful chart below. From our list of 35 fruits above, we’ve pulled out the fruits that are 10 grams of sugar per serving or less. See the rankings below.
| Fruit | Serving Size | Sugar (grams) |
| 1. Avocado | 1 medium | 1 |
| 2. Grapefruit | 1/2 fruit | 2 |
| 3. Passion fruit | 1 fruit | 2 |
| 4. Starfruit | 1 medium | 4 |
| 5. Raspberries | 1 cup | 7 |
| 6. Blackberries | 1 cup | 7 |
| 7. Plum | 1 fruit | 7 |
| 8. Strawberries | 1 cup | 8 |
| 9. Prunes, dried | 3 each | 9 |
| 10. Kumquat | 5 each | 10 |
| 11. Watermelon | 1 cup | 10 |
More High Fiber Foods
If you’ve already added some high fiber fruits to your diet but still need help meeting your fiber goals, then try adding some of these additional high fiber foods listed below.
Vegetables
- Artichokes: 1 cup is almost 9 gm of fiber
- Green peas: 1 cup is 8 gm of fiber
- Brussels sprouts: 1 cup is 3 gm of fiber
- Carrots: 1 cup is 3 gm of fiber
- Broccoli: 1 cup is 2 gm of fiber
Head to Vegetables with the Highest Fiber or Fibrous Vegetables for more veggie inspiration.
Nuts and seeds
- Chia seeds: 2 Tbsp is 7 gm of fiber
- Flax seeds: 2 Tbsp is almost 6 gm of fiber
- Almonds: 1 oz is 3 gm of fiber
- Pecans: 1 oz is 3 gm of fiber
- Pistachios (without shell): 1 oz is 3 gm of fiber
Legumes
- Navy beans: 1 cup is 19 gm of fiber
- Black beans: 1 cup is 18 gm of fiber
- Split peas: 1 cup is 15 gm of fiber
- Lentils: 1 cup is 14 gm of fiber
- Pinto beans: 1 cup is 14 gm of fiber
Grains
- Bulgar: 1 cup, cooked is 8 gm of fiber
- Quinoa: 1 cup, cooked is 5 gm of fiber
- Oatmeal: 1 cup, cooked is 5 gm of fiber
- Whole wheat bread: 2 slices are 4 gm of fiber
- Brown rice: 1 cup, cooked is 3 gm of fiber
Love pasta, but wish you could fit it into your high fiber diet? Check out How to Make High Fiber Pasta for more information.
High Fiber Resources
- High Fiber Foods 101: A Comprehensive Guide
- Printable List of High Fiber Foods
- Highest Fiber Food Chart
- 8 Fruit Juices High in Fiber
- 11 Best High Fiber Bread Choices
- High Fiber Cereals
Highest Fiber Fruits Conclusion
Knowing which fruits are high in fiber can help you meet the daily fiber recommendations. We need fiber to help support a healthy digestive system, and we can do this by adding a few fruits at a time.
Try making a list of three high fiber fruits that you want to get at the grocery store this week. And next week? Maybe try a few more fruits. Adding fiber to your diet has never been easier – or tastier!