Apples are great, but these fruits can easily ramp up your daily fiber intake—and they add some fun variety.
Reviewed by Dietitian Emily Lachtrupp, M.S., RD
Reviewed by Dietitian Emily Lachtrupp, M.S., RD
, 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 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. Get excited to go shopping.
Health Benefits of Fiber
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.
1. Passion Fruit
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2. Raspberries
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3. Guava
. You can eat it as whole fruit or cut it up into slices. Also, use the ripe fruit to make sauces, jams, jellies, cakes and pastries.
4. Blackberries
.
5. Avocado
, to name a few.
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6. Persimmon
.
7. Dragon Fruit
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8. Pear
.
9. Kiwi
.
The Bottom Line
Choosing high-fiber fruits can easily ramp up your daily fiber consumption. These nine fruits—passion fruit, raspberries, guava, blackberries, avocado, persimmon, dragon fruit, pear and kiwi—each deliver distinctive nutrition and flavor profiles.
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, September 2024
, September 2024
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