Medically reviewed by Suzanne Fisher, RD
Apples provide numerous health advantages thanks to their array of nutrients, such as fiber. A medium-sized apple typically has about 4.8 grams of dietary fiber, an essential component for aiding digestion, managing weight, and possibly reducing the risk of specific long-term ailments.
Nevertheless, alternative fruit options provide greater amounts of fiber compared to an apple, aiding you in fulfilling your daily dietary requirements.
1. Passion Fruit
A single serving of this tangy tropical fruit includes 24.5 grams of
dietary fiber
That’s nearly the suggested daily amount.
amount of fiber
For most healthy adults, this range falls between 25 grams to 30 grams daily.
Passion fruit can be enjoyed as-is or incorporated into beverages and smoothies, or transformed into ice pops or various frozen desserts.
2. Guava
Guava, yet another tropical fruit, has twice the amount of fiber compared to an apple. A single cup provides 8.9 grams of fiber and even more.
more vitamin C than an orange
.
Guavas can be consumed entirely along with their skin, cut into slices, or hollowed out similar to avocados. These fruits can also be incorporated into fruit salads, smoothies, or preserves.
3. Raspberries
Given that one cup provides 8 grams of fiber, raspberries have the highest fiber content amongst all berries. This quantity fulfills approximately one-third of your daily recommended fiber intake.
Raspberries are abundant in antioxidants along with various vitamins and minerals. You can enjoy them as they are or incorporate them into your dishes.
4. Blackberries
Blackberries include 7.6 grams of fiber per cup. Because of their high amounts of antioxidants, vitamins, minerals, and fiber, they are regarded as a
superfood
.
Blackberries can be enjoyed fresh as a snack or used as a topping, but since they have a tendency to spoil rapidly, you may want to freeze them instead. This way, they become convenient to incorporate into your smoothies.
5. Wild Blueberries
Lowbush blueberries have higher levels of antioxidants and fiber compared to their cultivated counterparts usually available at supermarkets. A single cup of these wild blueberries provides 6.2 grams of fiber, whereas one cup of fresh standard blueberries gives you about 3.5 grams of fiber.
6. Pears
A medium-sized pear includes 5.5 grams of fiber, whereas an equally sized Asian pear offers 6.5 grams of fiber. Nonetheless, both varieties contain higher amounts of fiber compared to apples and are abundant in antioxidants such as vitamin C.
Experts recommend steering clear of canned pears when you can. These fruits typically come packed in either juice or syrup, both of which usually have extra sugars and carbs added.
7. Kiwifruit
A single cup of kiwifruit includes 5.4 grams of fiber along with various minerals and antioxidants such as vitamin C. This quantity surpasses the typical amount found in an average apple.
two small kiwis
have double the amount of fiber compared to an orange.
Although kiwis are usually enjoyed by spooning out their pulp, specialists suggest that eating the skin can boost your fiber intake by 50%.
8. Grapefruit
One grapefruit provides 5 g of fiber, essential minerals, and vitamins C and A. What’s more, grapefruit contains almost no fat, and it’s a fruit with a high water content, containing more than 91% water to help
keep you hydrated
.
Grapefruit can affect various medicines, including statins, blood pressure drugs, antihistamines, benzodiazepines, erectile dysfunction treatments, specific immunosuppressive agents, and anticoagulant therapies. Before purchasing grapefruits for your shopping cart, consult a healthcare professional if you are currently using these types of prescription medication.
9. Avocado
Although often not considered a typical fruit, avocados are high in fiber. A half-cup serving provides you with 5 grams of fiber. Additionally, this choice is low in carbs and rich in vitamin E and various nutrients.
heart-healthy fats
.
Mixing avocado with leafy greens in a salad or incorporating a tomato-based salsa into your tacos can enhance the absorption of fiber along with various other nutrients.
Other High-Fiber Foods
A variety of other
nutritional foods
Also, they have higher fiber content compared to an apple. Think about incorporating additional vegetables and whole grains into your daily eating habits, like:
-
Unsweetened bran cereal
A half cup includes 14 grams of fiber. -
Cooked lima beans
: One cup includes 13.2 grams of fiber. -
Cooked green peas
: One cup includes 8.8 grams of fiber. -
Cooked black beans
: 1 cup contains 7.5 g of fiber. -
Canned pumpkin
: One cup includes 7.1 grams of fiber. -
Cooked
brussels sprouts
: One cup includes 6.4 grams of fiber. -
Cooked
sweet potato
: One cup includes 6.3 grams of fiber. -
Shredded wheat cereal
: One cup includes 6.2 grams of fiber. -
Popcorn
: Three cups contain 5.8 grams of fiber. -
Cooked winter squash
: One cup includes 5.7 grams of fiber. -
Cooked broccoli
: One cup includes 5.2 grams of fiber. -
Cooked soybeans
A half cup includes 5.2 grams of fiber. -
Whole pumpkin seeds
: 1 ounce (oz) includes 5.2 grams of fiber.
Advantages of Boosting Fiber Consumption
Increasing your fiber intake
may offer numerous health advantages, such as:
-
Supporting digestive health
through assisting with both constipation and diarrhea -
Managing diabetes
by regulating and maintaining
blood sugar levels -
Assisting with weight management
by helping you feel full for extended periods -
Protecting heart health
by potentially
lowering cholesterol
levels
Integrating Fiber-Rich Foods Into Your Meal Plan
To boost your fiber intake, incorporate more foods that are naturally high in fiber like vegetables, fruits, and whole grains into your meals.
If your diet is rich in nutrients, you probably won’t require one.
fiber supplement
Nevertheless, certain individuals might find it beneficial to take one. Before incorporating an additional supplement into your regimen, consult a healthcare professional, particularly if you have a digestive disorder or another pre-existing health condition.
Slowly boost the amount of fiber in your meals, and make sure to consume lots of liquids. Adding excessive fiber all at once might cause discomfort.
digestive side effects
, such as:
- Bloating
- Diarrhea
- Gas
- Stomach cramping
Summary
Although apples serve as a great choice for sustaining consistent fiber consumption, several other fruits provide an even higher amount of fiber. Fruits like passionfruit, guava, blackberries, and avocados can assist in meeting your daily fiber requirements.
Before altering your diet, always consult a healthcare professional, particularly if you suffer from a digestive issue, are using specific medications, or have an existing health condition.
Read the initial article on
Verywell Health
