The 10 Highest-Fibre Fruits to Transform Your Diet

The benefits of fibre 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 fibre 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 fibre each day, or about 40% to 60% of the daily recommended intake. While virtually all experts agree that consuming sufficient fibre 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 fibre, and some of the highest-fibre fruits and veggies put bread to shame when it comes to this key nutrient.

Read on for the ten highest-fibre fruits to add to your diet ASAP.

 

Raspberries

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Courtesy of FoodFaithFitness

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 fibre, either. These little berries pack a whopping 6.5 grams of fibre per 100 grams of fruit.

 

Mangoes

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Courtesy of FoodFaithFitness

With about 5.4 grams of fibre per mango, this exotic piece of produce is one of the highest-fibre fruits around. As a general rule of thumb, colourful and exotic fruits tend to score highly on the fibre scale.

 

Pears

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Courtesy of Minimalist Baker

Pears have been making a major comeback in desserts, cocktails, and seasonal dishes. With 5.5 grams of fibre per fruit, it’s just one more reason to bump them to the top of the grocery list.

 

Blackberries

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Courtesy of Minimalist Baker

Much like raspberries, blackberries have long been celebrated for a host of nutritional benefits. Add fibre to the list: Blackberries contain about 3.8 grams per half cup.

 

Pomegranates

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Courtesy of Half Baked Harvest

We get it—pomegranates are good at everything, and being high in fibre is no exception. This natural wonder packs over 11 grams of fibre per fruit.

 

Apples

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Cultura/REX/Shutterstock

Apples are an excellent source of fibre and contain approximately 4.4 grams per fruit. But be sure to eat the skin, as that’s where most of the fibre is found.

 

Persimmons

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Courtesy of Half Baked Harvest

Highly underrated, this “food of the gods is the perfect way to get your fibre fix. Among the highest-fibre fruits on the list, persimmons contain about 6 grams of fibre per fruit.

 

Figs

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Fabrice Cord'homme/EyeEm/Getty Images

Yet another nutritional superstar, figs pack about 2.9 grams of fibre per 100 grams of fruit. That means that even just one large fig could account for 10% of your daily recommended intake.

 

Guavas

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Thepalmer/Getty Images

With 3 grams of fibre per fruit, guava is an ideal addition to your breakfast bowl or healthy dessert lineup. As one of the highest-fibre fruits by density, it’s well worth adding to your tropical fruit repertoire.

 

Strawberries

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Jeremy Woodhouse/Carl Kravats/Getty Images

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 fibre per 100 grams of fruit.

Up next, discover the best fruits and vegetables for weight loss.

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