The benefits of fiber are virtually endless, from lower cholesterol levels to healthy blood sugar, weight control, and digestive health. For women under 50, the Institute of Medicine recommends an intake of 25 grams of dietary fiber per day (compared to 38 grams for men), a number that starts to dwindle after the age of 50. However, on average, Americans only consume about 15 grams of fiber each day, or about 40% to 60% of the daily recommended intake. While virtually all experts agree that consuming sufficient fiber is essential to a healthy lifestyle, the question remains: What’s the best way incorporate it into your diet?
Contrary to popular belief, traditional grains are not necessarily the best source of fiber, and some of the highest-fiber fruits and veggies put bread to shame when it comes to this key nutrient.
Read on for the ten highest-fiber fruits to add to your diet ASAP.
Raspberries hardly need any introduction when it comes to nutritional benefits, like their high volume of antioxidants and vitamins. They’re certainly no slouch when it comes to fiber, either. These little berries pack a whopping 6.5 grams of fiber per 100 grams of fruit.
With about 5.4 grams of fiber per mango, this exotic piece of produce is one of the highest-fiber fruits around. As a general rule of thumb, colorful and exotic fruits tend to score highly on the fiber scale.
Pears have been making a major comeback in desserts, cocktails, and seasonal dishes. With 5.5 grams of fiber per fruit, it’s just one more reason to bump them to the top of the grocery list.
Much like raspberries, blackberries have long been celebrated for a host of nutritional benefits. Add fiber to the list: Blackberries contain about 3.8 grams per half cup.
We get it—pomegranates are good at everything, and being high in fiber is no exception. This natural wonder packs over 11 grams of fiber per fruit.
Apples are an excellent source of fiber and contain approximately 4.4 grams per fruit. But be sure to eat the skin, as that’s where most of the fiber is found.
Yet another nutritional superstar, figs pack about 2.9 grams of fiber per 100 grams of fruit. That means that even just one large fig could account for 10% of your daily recommended intake.
With 3 grams of fiber per fruit, guava is an ideal addition to your breakfast bowl or healthy dessert lineup. As one of the highest-fiber fruits by density, it’s well worth adding to your tropical fruit repertoire.
Much like with blackberries and raspberries (or, let’s face it, just about any of the fruits on this list), eating strawberries hardly requires a twist of the arm. But in case you need one more reason to add this luscious pick to your diet, strawberries contain about 2 grams of fiber per 100 grams of fruit.
Up next, discover the best fruits and vegetables for weight loss.