What Fruit Has The Highest Fiber – The Daily Value (DV) of fiber is 28 grams per day. (2) This is the amount shown on food labels to help the average person compare the health benefits of different foods. However, for many, this amount is actually too low.
The Adequate Intake (AI) is a more precise daily target and varies by age and gender. Fiber AI is up to 38 grams per day. (3) Below we have included the specific values below for different groups so you can decide what your personal goal is.
What Fruit Has The Highest Fiber
The average American consumes far less than the DV for fiber, let alone the AI for their demographic. (4)
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Extensive research has been done to determine how much fiber is needed to protect against cardiovascular disease, colon cancer, and other serious health problems. This research shows that men require more fiber than women to achieve maximum health benefits, which is why the AI targets are higher for men. (3)
You can check our data against the USDA by clicking the (Source) link at the bottom of each food list.
Note: When checking the data, make sure the serving sizes are the same. In the rare event that you find a difference, please contact us and we’ll fix it right away.
Best High Fiber Fruits
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Provides free nutrition data tools and articles to help you organize and understand the foods you eat. Edited/Revised by Ali Buzek, MS, RDN. Karina is a dietitian at Oregon Health & Science University.
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If you’re looking for the highest fiber fruit, you’ve come to the right place. This article also includes topics about types of fiber, benefits of fiber, fiber recommendations, and the effects of fiber on our health.
Follow along as we learn all about fiber, and if you ever want more information on a topic, visit our High Fiber Foods 101 article.
Also, fiber cannot be converted into sugar molecules (such as glucose) like most carbohydrates. Instead, fiber passes through the body undigested.
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Insoluble fiber adds bulk to stool and prevents constipation. It also plays a role in the faster passage of food through the stomach and intestines.
Soluble fiber absorbs water, creates a gel in the digestive system, and helps move stool more efficiently. This type of fiber also slows digestion and lowers blood cholesterol.
According to the Institute of Medicine, men should get 30 to 38 grams of fiber a day, and women should get 21 to 25 grams of fiber.
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Daily fiber needs are based on your gender and your age. Take a deeper look at fiber needs in the chart below.
We can see that men need more fiber than women, and older people actually need slightly less fiber than younger people.
Unfortunately, dietary fiber intake among adults in the United States averages about 15 grams per day. That’s not even close to the amounts suggested above.
High Fiber Foods That Are Low In Carbs
Consult your doctor to find out how much fiber is best for you. Do some research, then start incorporating it into your daily snacks and meals.
Also, it’s important to drink enough water because fiber absorbs water, helping stools to pass more easily and often.
If you skip hydration, you’re likely to experience side effects like bloating, gas, cramping, and constipation.
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Fiber consumption can be good for your health, but exceeding 70 grams per day can have harmful effects. Side effects include abdominal bloating, cramping and intestinal gas.
Adding fiber-rich fruits to your diet is a great way to get more of this nutrient. Fruit can be added to any meal or snack and can even help satisfy your sweet tooth.
Check out the highest fiber fruits below. Rank them from most fiber to least fiber.
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Now that we’ve seen this amazing list of fiber-rich fruits, let’s list some ways to add them to your diet. We’ve included ideas for breakfast, lunch, dinner, and even snacks below. YUM!
Adding fruit to breakfast is pretty easy. You can add fruit to oatmeal, cereal, yogurt, and even smoothies.
Lunch is another meal where you can easily sneak in some extra fiber from fruit. Try adding an apple or some grapes as a side on whole wheat sandwich bread.
The Top High Fiber Foods
Or try a chicken, orange, spinach and walnut salad. You’ll get fiber, protein, and some healthy fats from walnuts.
Adding fiber-rich fruits to dinner can sometimes seem difficult. It’s the end of the day, you’re exhausted, and it’s easy to just reheat the “main course” and call it good for that meal.
Did you know that adding fiber-rich fruits to your dessert still makes it a delicious dessert? Try the air-roasted apples covered in cinnamon, maple syrup and orange zest. Or, how about a creamy frozen banana ice cream?
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If you’re a dessert lover like us, don’t forget to head over to our High Fiber Desserts article for more delicious dessert ideas. Surprise #2: There are 21 desserts to browse. I’ll see you there!
If you’ve already added some fiber-rich fruits to your diet but still need help reaching your fiber goals, try adding some of these extra fiber foods listed below.
Knowing which fruits are high in fiber can help you meet your daily fiber recommendations. We need fiber to support a healthy digestive system, and we can do that by adding some fruit at the same time.
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Try making a list of three fiber-rich fruits that you want to pick up at the grocery store this week. And next week? Maybe try a little more fruit. Adding fiber to your diet has never been easier or tastier About Fruits and Dietary Fiber Fruits are high in dietary fiber, and most of this list will provide a significant portion of your recommended daily value.
Some of the highest dietary fiber fruits include passion fruit, avocado, raisins, dates, raspberries, kumquats, blackberries, currants, pears, and kiwis. Other fruits rich in dietary fiber are figs, lemons, limes, blueberries, oranges, apples, cherries, apricots, strawberries and rhubarb.
We’ve calculated the best fruits for dietary fiber, both in terms of their total serving size and per 200 calories, including the daily requirements for sex. Here are the details of the 20 best fruits that contain dietary fiber.
Fill Up On Fiber
1 cup of passion fruit contains 25 g of dietary fiber, or about 98% of the daily value for women and 65% for men.
1 cup of avocado contains 16 g of dietary fiber, or about 63% of the daily value for women and 41% for men.
Raisins in 1 cup contain 11 g of dietary fiber, or about 45% of the daily value for women and 30% for men.
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1 date contains 1.6 g of dietary fiber, or about 6% of the daily value for women and 4% for men.
A 1-cup serving of raspberries contains 8 g of dietary fiber, or about 32% of the daily value for women and 21% for men.
1 serving of kumquat contains 1.2 g of dietary fiber, or about 5% of the daily value for women and 3% for men.
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1 cup of blackberries contains 7.6 g of dietary fiber, or about 31% of the daily value for women and 20% for men.
1 cup of raisins contains 4.8 g of dietary fiber, or about 19% of the daily value for women and 13% for men.
A 1-cup serving of pears contains 4.3 g of dietary fiber, or about 17% of the daily value for women and 11% for men.
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One cup of kiwi contains 5.4 g of dietary fiber, or about 22% of the daily value for women and 14% for men.
1 large fig contains 1.9 g of dietary fiber, or about 7% of the daily value for women and 5% for men.
One lemon contains 1.6 g of dietary fiber, or about 6% of the daily value for women and 4% for men.
How Much Sugar Is In Your Fruit?
1 serving of lime contains 1.9 g of dietary fiber, or about 8% of the daily value for women and 5% for men.
1 cup of blueberries contains 3.6 g of dietary fiber, or about 14% of the daily value for women and 9% for men.
A 1-cup serving of oranges contains 4.4 g of dietary fiber, or about 18% of the daily value for women and 12% for men.
Fiber Foods Chart
1 large apple contains 5.4 g of dietary fiber, or about 21% of the daily value for women and 14% for men.
A 1-cup serving of cherries contains 2.9 g of dietary fiber, or about 12% of the daily value for women and 8% for men.
1 cup of apricots contains 3.1 g of dietary fiber, or about 12% of the daily value for women and 8% for men.
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A 1-cup serving of strawberries contains 3 g of dietary fiber, or about 12% of the daily value for women and 8% for men.
One cup of rhubarb contains 2.2 g of dietary fiber, or about 9% of the daily value for women and 6% for men. If you want to live a long and healthy life, fiber is an important nutrient. it’s important to eat plenty of them every day.
However, fiber is an often underestimated and overlooked nutrient. And most of all
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