Fruits that are high in fiber play an important role in maintaining digestive health. The fiber helps to regulate bowel movements, preventing constipation and promoting a healthy gut. It also supports the growth of beneficial gut bacteria, which are essential for overall digestive function.
Consuming fiber-rich fruits can help control blood sugar levels. The fiber slows down the absorption of sugar into the bloodstream, reducing spikes after meals and providing longer-lasting energy. This makes them especially helpful for maintaining steady energy throughout the day.
High-fiber fruits also contribute to heart health. The soluble fiber can help lower cholesterol levels, while the overall fiber content supports healthy blood pressure and circulation. Regular consumption is linked to a reduced risk of cardiovascular problems over time.
Fruits High In Fiber
Raspberries
Raspberries are one of the highest-fiber fruits, containing about 6.5 grams of fiber per 100 grams. With only around 4.4 grams of sugar per 100 grams, their fiber-to-sugar ratio is excellent, making them ideal for digestive health and blood sugar control. They are also rich in antioxidants and vitamins.
Pears
A medium pear provides about 5–6 grams of fiber. Pears have roughly 10 grams of sugar per 100 grams, giving a moderate fiber-to-sugar ratio. Eating pears with the skin on maximizes fiber content and supports digestive regularity. They are versatile for snacking, salads, or baking.
Apples
Apples offer around 4–5 grams of fiber per medium fruit. They contain about 10–12 grams of sugar per 100 grams, making the fiber-to-sugar ratio decent. Including the peel is important, as much of the fiber is found there. Apples are rich in polyphenols, which have antioxidant benefits.
Blackberries
Blackberries provide roughly 5 grams of fiber per 100 grams and only about 4.9 grams of sugar. Their fiber-to-sugar ratio is strong, helping control blood sugar spikes. They also contain vitamin C, vitamin K, and anthocyanins, which support overall health.
Figs (Fresh)
Fresh figs contain around 2.9 grams of fiber per 100 grams and about 16 grams of sugar. The fiber-to-sugar ratio is lower compared to berries, but they still offer digestive benefits. Dried figs are even more concentrated in fiber, though sugar content is higher.
Guava
Guava is exceptionally high in fiber, offering about 5.4 grams per 100 grams. With roughly 8 grams of sugar, its fiber-to-sugar ratio is favorable. Guava is also rich in vitamin C and antioxidants, making it a nutritious choice for snacking or smoothies.
Avocado
Avocado is unique as a fruit that is very low in sugar but high in fiber. It contains about 6.7 grams of fiber per 100 grams and only 0.7 grams of sugar. The fiber-to-sugar ratio is excellent, and avocados also provide healthy monounsaturated fats and potassium.
Pomegranate Seeds
Pomegranate seeds contain around 4 grams of fiber per 100 grams and about 14 grams of sugar. Although sugar content is higher, the seeds’ fiber helps slow digestion and blood sugar spikes. They also have potent antioxidants called punicalagins.
Kiwi
Kiwi contains about 3 grams of fiber per 100 grams and 9 grams of sugar, giving a moderate fiber-to-sugar ratio. Its edible skin further increases fiber intake. Kiwi is rich in vitamin C, vitamin K, and antioxidants that support immune and digestive health.
Oranges
Oranges provide about 2.4 grams of fiber per 100 grams and roughly 9 grams of sugar. While not the highest in fiber, their ratio is decent due to the natural sugars being paired with fiber and vitamin C. Eating the membrane and pulp maximizes fiber intake.
Strawberries
Strawberries contain approximately 2 grams of fiber per 100 grams and about 4.9 grams of sugar. Their fiber-to-sugar ratio is favorable, making them excellent for snacks and desserts. They are also high in antioxidants and vitamin C, supporting overall health.
Blueberries
Blueberries provide around 2.4 grams of fiber per 100 grams with 9 grams of sugar. Though sugar content is slightly higher, their fiber helps regulate digestion. Blueberries are also rich in flavonoids that support brain and heart health.
Bananas
Bananas contain roughly 2.6 grams of fiber per 100 grams and 12 grams of sugar. The fiber-to-sugar ratio is moderate, but bananas are a good source of resistant starch when slightly green, aiding digestion and gut health.
Mango
Mangoes provide about 1.6 grams of fiber per 100 grams and 14 grams of sugar. Their fiber-to-sugar ratio is lower, but they still contribute to digestive health while providing vitamins A and C. Eating the pulp with some of the fibrous parts near the pit increases fiber intake.
Raisins
Raisins, though dried, offer roughly 3.7 grams of fiber per 100 grams and about 59 grams of sugar. The fiber-to-sugar ratio is low due to concentrated natural sugars, but small portions can add fiber to cereals or baked goods while providing energy.
Papaya
Papaya contains about 1.7 grams of fiber per 100 grams and 8 grams of sugar. Its fiber-to-sugar ratio is moderate, and the fruit also contains digestive enzymes like papain that support gut health. It is sweet, soft, and easily digestible.
Plums
Plums offer around 1.4 grams of fiber per 100 grams and 10 grams of sugar. Dried plums (prunes) are even higher in fiber. They are useful for digestion and regularity, while their natural sugars provide quick energy.
Cherries
Cherries provide about 2 grams of fiber per 100 grams and roughly 13 grams of sugar. While the sugar content is moderate, their fiber helps slow digestion. They are also rich in antioxidants like anthocyanins, which support heart and brain health.
Pineapple
Pineapple contains about 1.4 grams of fiber per 100 grams and around 10 grams of sugar. Its fiber-to-sugar ratio is moderate, and it also contains bromelain, an enzyme that aids digestion. Eating fresh pineapple maximizes fiber intake.
Apricots
Apricots have about 2 grams of fiber per 100 grams and 9 grams of sugar. Dried apricots are higher in fiber but also higher in sugar. These fruits support digestive health and are rich in vitamin A and antioxidants.
Black Currants
Black currants provide approximately 6.8 grams of fiber per 100 grams and 7 grams of sugar. This makes them excellent for fiber intake with a favorable sugar ratio. They are also rich in vitamin C and anthocyanins.
Gooseberries
Gooseberries contain about 4.3 grams of fiber per 100 grams and 10 grams of sugar. They are tart but fiber-rich, making them ideal for digestion. Their antioxidant content also supports immune health.
Passion Fruit
Passion fruit contains about 10 grams of fiber per 100 grams and 11 grams of sugar. This gives it an excellent fiber-to-sugar ratio. It also provides antioxidants and supports digestive health due to its high soluble fiber content.
Mulberries
Mulberries contain about 2.4 grams of fiber per 100 grams and 8 grams of sugar. They are high in antioxidants, vitamin C, and iron, making them both nutritious and digestive-friendly.
Elderberries
Elderberries provide around 7 grams of fiber per 100 grams and about 10 grams of sugar. The high fiber-to-sugar ratio supports gut health, and they are known for immune-supporting compounds and antioxidants.
Cranberries
Cranberries contain roughly 4 grams of fiber per 100 grams and 4 grams of sugar (unsweetened). Their high fiber-to-sugar ratio, combined with antioxidants and polyphenols, supports urinary tract and digestive health.