These Fruits Pack More Fiber Than an Apple

Apples are a good source of fiber with 4 grams per apple, but there are many other fruits that provide even more fiber per serving. Fiber found in fruit can provide both soluble and insoluble sources of fiber that can help Support heart health, gut health and even reduce risk of cancer. Fruits with more fiber than an apple include berries, tropical fruits and pears.

With a saying like “an apple a day keeps the doctor away,” this fruit is known to be one of the most nutritious to eat. Apples deliver a bunch of health benefits, from heart protection to brain health, weight management and more.

One reason why they’re so good for you? Apples provide a good source of fiber, with 4 grams of fiber per medium-sized apple (200 g). But apples aren’t the only fiber-packed fruit around. The 2020-2025 Dietary Guidelines for Americans recommend consuming at least two servings of fruits each day. The ones you choose are up to you (and your taste preferences), but if you’re looking to up your daily fiber intake, we’ve compiled a list of nine fruits that have more fiber than an apple.

Fiber is present in fruits, vegetables, nuts, seeds and whole grains. The two kinds of fiber, soluble and insoluble, have their own characteristics. In the case of fruits, soluble fiber is found in fruits like oranges and apples, and this type of fiber absorbs water to slow digestion, helps lower cholesterol and may also improve blood pressure. Insoluble fiber is present on the skin of fruits, like apple skin, and bulks up stool to improve regularity and lower the risk of colorectal cancer.

Based on age and gender, the recommended daily fiber intake is between 28 and 34 g. Incorporating the following fiber-rich fruits into your eating plan is a great way to reach that target: passion fruit, raspberries, guava, blackberries, avocado, persimmon, dragon fruit, pear and kiwi.

Choosing high-fiber fruits can easily ramp up your daily fiber consumption. These nine fruits each deliver distinctive nutrition and flavor profiles. While not all are available fresh year-round, many can be found in the freezer aisle.

High-fiber fruits are a simple way to Support your body, the environment, and a plant-based lifestyle.

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