Editorial Team · on 24 July 2026 · 9 min read · Last reviewed 24 July 2026
The highest fiber fruits are those with 3 grams or more of dietary fiber per 100 grams, with raspberries leading at 6-7 grams.
Here is the gist: Imagine a fruit salad where every piece is a tiny, tasty fiber capsule – that’s how packed some fruits are with this essential nutrient.
Key facts
- Raspberries contain the most fiber of all fruits, with 6-7 grams per 100 grams.
- Most high-fiber fruits also provide significant vitamin C and antioxidants.
- Fiber content can vary based on ripeness, variety, and preparation method.
- According to the Mayo Clinic, adults should aim for 20-35 grams of fiber per day.
How to get 30g of fiber a day?
To reach 30 grams of fiber daily, combine high-fiber fruits with other fiber-rich foods like whole grains, legumes, and vegetables.
Here is the gist: Think of your daily fiber goal as a pie chart, with fruits making up about one-third of the slices.
Start your day with a breakfast that includes a high-fiber fruit like a pear (5.5 grams) or guava (9 grams) and a serving of bran cereal (5-10 grams). For snacks, opt for an apple with the skin (4.4 grams) or a handful of dried figs (9.8 grams per 100 grams). At lunch and dinner, incorporate fruits into salads or as side dishes, such as a cup of raspberries (8 grams) or sliced persimmon (6 grams). Keep in mind that fiber needs vary based on age, sex, and activity level, so adjust portion sizes accordingly.
What is the #1 high fiber food?
The #1 high fiber food is raspberries, with 6-7 grams of fiber per 100 grams, more than double the fiber content of most other fruits.
Raspberries pack more fiber into a small serving than any other fruit.
Raspberries are not only the highest fiber fruit but also a low-calorie option, with just 52 calories per 100 grams. They are also rich in vitamin C, providing 32% of the daily value. Blackberries come in a close second, with 5-6 grams of fiber per 100 grams and a similar nutritional profile. Both fruits make excellent additions to smoothies, oatmeal, or yogurt bowls. For a simple and delicious way to increase your fiber intake, try adding a cup of raspberries to your morning routine or enjoy them as a snack between meals.
Is 1 apple a day enough fiber?
No, one apple a day is not enough fiber, as it provides only 4.4 grams with the skin, while the recommended daily intake is 20-35 grams.
Put simply: An apple a day is a good start, but it’s just one piece of the fiber puzzle.
While an apple with the skin provides about 4.4 grams of fiber, it’s essential to incorporate various high-fiber foods into your diet to reach the recommended daily intake. According to the U.S. Department of Agriculture, a 100-gram apple with skin contains 2.4 grams of dietary fiber. To boost your fiber intake, consider adding other high-fiber fruits like pears, guavas, or raspberries to your daily meals. Additionally, focus on consuming whole grains, legumes, nuts, and seeds to create a well-rounded, fiber-rich diet.
What fruits are high in fiber for constipation?
Fruits high in fiber for constipation include prunes, kiwis, and figs, which contain natural laxatives and sorbitol to promote bowel movements.
Fruits with natural laxative properties fight constipation better than others.
Prunes are well-known for their constipation-relieving properties, with a 100-gram serving providing 7.1 grams of fiber. Kiwis are another excellent option, containing 3 grams of fiber per 100 grams and an enzyme called actinidin that aids in digestion. Figs, especially dried ones, are also high in fiber, with 9.8 grams per 100 grams. Including these fruits in your diet can help alleviate constipation and promote regular bowel movements. To maximize their benefits, consume them with plenty of water and combine them with other high-fiber foods for a comprehensive approach to digestive health.
High fiber vegetables and fruits
High fiber vegetables and fruits include artichokes (10.3 grams per 100 grams), peas (5.7 grams), raspberries (6-7 grams), and blackberries (5-6 grams).
At its core: Vegetables often outshine fruits in the fiber department, but some fruits hold their own.
Artichokes lead in fiber content among vegetables, offering 10.3 grams per 100 grams. Peas also rank highly, with 5.7 grams per 100 grams. Among fruits, raspberries and blackberries stand out, providing 6-7 grams and 5-6 grams of fiber per 100 grams, respectively. Including both high-fiber vegetables and fruits in your diet aids in meeting daily fiber targets and supports overall health. For a fiber-rich meal, consider steamed artichokes paired with raspberries or a colorful salad with peas, blackberries, and mixed greens.
Highest fiber vegetables
Highest fiber vegetables are artichokes (10.3 grams per 100 grams), peas (5.7 grams), broccoli (3.8 grams), and Brussels sprouts (3.3 grams).
In plain terms: Vegetables are fiber superstars, with some packing more than fruits.
Artichokes lead the pack with an impressive 10.3 grams of fiber per 100 grams. Peas follow with 5.7 grams, making them an excellent addition to soups, stews, or salads. Broccoli provides 3.8 grams of fiber per 100 grams and is also rich in vitamins C and K. Brussels sprouts offer 3.3 grams of fiber per 100 grams and contain compounds that may have anti-cancer properties. To maximize your fiber intake, aim to include a variety of high-fiber vegetables in your meals. For example, create a stir-fry with broccoli and Brussels sprouts or enjoy a side of peas with your main course. Don’t forget to pair your vegetable dishes with high-fiber fruits for a well-rounded, nutrient-rich diet.
Top 10 fiber foods
Topping the list, the best 10 fiber foods include a mix of vegetables and fruits.
| Food | Fiber content (per 100 grams) |
|---|---|
| Artichoke, cooked | 10.3 grams |
| Peas, cooked | 5.7 grams |
| Raspberries | 6-7 grams |
| Blackberries | 5-6 grams |
| Broccoli, cooked | 3.8 grams |
| Guava | 9 grams |
| Brussels sprouts, cooked | 3.3 grams |
| Pears | 5.5 grams |
| Avocado | 6.7 grams |
| Apples with skin | 4.4 grams |
Highest fiber fruits per calorie
Berries like raspberries, blackberries, and guavas contain the highest fiber per calorie with 6-7, 5-6, and 9 grams respectively.
Rich in fiber, raspberries and blackberries offer eight grams per serving, aiding weight management.
Packed with fiber, raspberries offer an impressive 6-7 grams for just 52 calories per 100 grams, making them a top choice for those looking to increase their fiber intake without consuming excess calories. Blackberries offer a similar benefit, with 5-6 grams of fiber per 43 calories. Guavas are another excellent option, containing 9 grams of fiber per 68 calories. To incorporate these fruits into your diet, consider adding them to salads, smoothies, or yogurt bowls. Their high fiber content can help promote feelings of fullness and support weight management goals. For a delicious and nutritious snack, try combining raspberries and blackberries in a fruit salad or enjoy a guava as a mid-afternoon pick-me-up.
Highest fiber fruits per 100g
Berries like raspberries, blackberries, and guavas contain the highest fiber content per 100 grams, with values ranging from 5 to 9 grams.
Some fruits have notably high fiber content.
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Fiber content is exceptionally high in certain fruits.
Topping the list with 6-7 grams of fiber per 100 grams, raspberries make an excellent choice for those seeking to increase their fiber intake. Blackberries follow closely behind, with 5-6 grams of fiber per 100 grams. Guavas are another high-fiber fruit, providing 9 grams of fiber per 100 grams. To reap the benefits of these fiber-rich fruits, incorporate them into your daily meals and snacks. For example, add raspberries to your morning oatmeal or enjoy a handful of blackberries as an afternoon snack. Guavas can be sliced and eaten fresh or blended into a refreshing smoothie. By including these high-fiber fruits in your diet, you can support your digestive health and overall well-being.
Top 50 high fiber foods
Top 50 high fiber foods focus on fruits and vegetables.
| Food | Fiber content (per 100 grams) |
|---|---|
| Artichoke, cooked | 10.3 grams |
| Peas, cooked | 5.7 grams |
| Raspberries | 6-7 grams |
| Blackberries | 5-6 grams |
| Broccoli, cooked | 3.8 grams |
| Guava | 9 grams |
| Brussels sprouts, cooked | 3.3 grams |
| Pears | 5.5 grams |
| Avocado | 6.7 grams |
| Apples with skin | 4.4 grams |
| Bananas | 2.6 grams |
| Oranges | 2.4 grams |
| Strawberries | 2 grams |
| Blueberries | 2.4 grams |
| Grapefruit | 1.1 grams |
| Kiwis | 3 grams |
| Mangoes | 1.6 grams |
| Papayas | 1.7 grams |
| Watermelon | 0.4 grams |
| Cantaloupe | 0.9 grams |
| Honeydew melon | 0.8 grams |
| Pineapple | 1.4 grams |
| Peaches | 1.5 grams |
| Plums | 1.4 grams |
| Apricots | 2 grams |
| Cherries | 1.6 grams |
| Grapes | 0.9 grams |
| Pomegranate | 4 grams |
| Persimmons | 6 grams |
| Figs, dried | 9.8 grams |
| Dates, dried | 6.7 grams |
| Prunes, dried | 7.1 grams |
| Raiseins | 3.7 grams |
| Cranberries, dried | 3.6 grams |
| Currants | 1.7 grams |
| Lemons | 2.8 grams |
| Limes | 2.8 grams |
How much fiber in a banana?
A medium banana (118 grams) contains about 3.1 grams of fiber, with the fiber content increasing as the banana ripens.
In plain terms: Bananas are a convenient and portable source of dietary fiber.
Bananas contain more fiber than many other popular fruits. A medium banana, weighing approximately 118 grams, provides about 3.1 grams of fiber. As bananas ripen, their fiber content increases, making them an excellent choice for those seeking to boost their fiber intake. In addition to fiber, bananas are also rich in potassium, vitamin C, and vitamin B6. To incorporate bananas into your diet, enjoy them as a quick snack, add them to smoothies, or use them as a natural sweetener in baked goods. For a delicious and nutritious breakfast, try combining sliced bananas with your morning cereal or oatmeal.
Fiber: Soluble and Insoluble
Fiber comes in two main types: soluble, which dissolves in water and forms a gel-like substance, and insoluble, which does not dissolve and adds bulk to the stool.
Fiber offers benefits from two distinct forms, each playing a unique role in digestion.
Soluble fiber, found in foods like apples, oats, and beans, can help lower cholesterol levels and stabilize blood sugar. Insoluble fiber, present in whole grains, nuts, and vegetables, promotes regular bowel movements and prevents constipation. To support your digestive health, aim to consume a mix of both soluble and insoluble fiber. For example, start your day with a bowl of oatmeal topped with sliced apples for a combination of soluble and insoluble fiber. Later in the day, enjoy a side of steamed vegetables with your main course to further boost your fiber intake. By incorporating a variety of high-fiber foods into your diet, you can ensure that you’re reaping the benefits of both types of fiber.
Dietary Guidelines: How Much Fiber Do We Need?
Daily, adults should aim for 20-35 grams of fiber, with recommendations varying by age and sex.
Daily fiber needs differ for each person, yet everyone gains from a diet abundant in high-fiber foods.
According to the Institute
Frequently asked questions
What is the best meal for acid reflux?
A meal of oatmeal, lean chicken, and steamed vegetables is ideal. Oatmeal coats the stomach, chicken is low-fat, and steamed vegetables are gentle. Avoid spices and fats, which can trigger reflux.
What are the 10 worst foods for acid reflux?
Tomatoes, citrus fruits, chocolate, garlic, onions, spicy foods, fatty foods, coffee, alcohol, and carbonated drinks. These foods relax the lower esophageal sphincter or increase stomach acid.
What drink will calm acid reflux?
Ginger tea or aloe vera juice. Ginger reduces inflammation, and aloe vera soothes the digestive tract. Avoid citrus juices, coffee, and alcohol, which can worsen symptoms.
What time should you eat dinner if you have acid reflux?
Finish dinner at least 2-3 hours before bedtime. This allows your stomach to empty and reduces the risk of acid reflux while lying down.