The Essential List of High-Fiber Fruits
What Fruits Are High in Fiber?
👉 FRUITS HIGH IN FIBER – Include avocados, pears, pomegranate, raspberries, passion fruits, and boysenberries. These fruits help digestion, support heart health, and keep you feeling full, making them a great choice for snacks.
Fiber plays a vital role in keeping our digestive system in check, and fruits are one of the easiest and most natural ways to get your daily dose.
But what exactly does it mean when we talk about fruits high in fiber? These fruits are fully loaded with dietary fiber, which is great for digestion and health.
Take apples, pears, and avocados, for instance. They’re not only tasty but also pack a punch with their fiber content, bringing plenty of health benefits to your diet.
In this post, we’ll see if these fiber-rich fruits work with a keto diet, provide a detailed list of 16 high-fiber fruits, and answer some common questions about dietary fiber.
Whether you’re aiming to increase your fiber intake or simply curious about the best high-fiber fruits, this guide has everything you need.
Table of Contents:
- Are fruits high in fiber keto-friendly?
- 16 Types of Fruits High in Fiber
- Related Articles
- Frequently Asked Questions
- Final Thoughts
Are Fruits High in Fiber Keto-Friendly?
The keto diet focuses on low-carb, high-fat foods, which can make choosing fruits a bit tricky.
Fruits are naturally higher in carbs, but some can still fit into a keto plan if you focus on their net carbs (total carbs minus fiber). High-fiber fruits like avocados, raspberries, and blackberries are keto-friendly because they offer plenty of fiber while keeping net carbs low.
On the other hand, fruits like bananas, grapes, and apples are higher in carbs and may not be ideal for strict keto followers.
The key is to enjoy fruits that are both low in sugar and high in fiber, allowing you to reap their health benefits without disrupting ketosis.
So yes, some fiber-rich fruits can be keto-friendly, but it all comes down to smart choices and portion control.
16 Types of Fruits High in Fiber
Discover a variety of 16 high-fiber fruits that support digestion and overall health.
From avocados and pears to berries and prunes, these fiber-rich foods option offer a natural way to boost daily fiber intake, keep you feeling full, and promote a balanced diet.
Particularly soluble fiber dissolves in these fruits easily, enhancing your fiber-rich diet and supporting digestive health.
1. Avocados
Avocados are a unique fruit that’s packed with both healthy fats and fiber. A single avocado offers around 10 grams of fiber, making it one of the top choices for boosting fiber intake.
The creamy texture makes it perfect for salads, spreads, or smoothies. Plus, avocados are low in carbs, making them an excellent option for those following a keto diet.
Nutrition facts:
- Calories: 240 kcal
- Total fat: 22 grams
- Net carbs: 3 grams
- Protein: 3 grams
- Fiber: 10 grams
2. Bananas
Bananas are a popular fruit that provides a decent amount of fiber, with a medium-sized banana offering about 3 grams of fiber.
While they are slightly higher in carbs, their fiber content, particularly resistant starch, helps support gut health and promotes fullness.
Bananas are also a quick and easy snack that can add a natural sweetness to smoothies, oatmeal, or yogurt bowls.
Nutrition facts:
- Calories: 110 kcal
- Total fat: 0 gram
- Net carbs: 25 grams
- Protein: 1 gram
- Fiber: 3 grams
3. Blackberries
Blackberries are a fiber powerhouse, providing about 5 grams of fiber per 1 cup. This makes them one of the best choices for those looking to boost their fiber intake.
They’re also rich in vitamins and antioxidants, which help support overall health. Blackberries are versatile and can be enjoyed fresh, in smoothies, or as a delicious topping for salads and yogurt.
Nutrition facts:
- Calories: 43 kcal
- Total fat: 0.5 gram
- Net carbs: 5 grams
- Protein: 1.4 gram
- Fiber: 5 grams
4. Blueberries
Blueberries offer around 3.6 grams of fiber per cup, making them a tasty and nutritious choice for increasing your fiber intake.
They are also packed with antioxidants, which can help fight inflammation and support heart health
Blueberries are versatile, enjoy them fresh, blend them into smoothies, or sprinkle them over cereal or yogurt for a fiber boost and added flavor.
Nutrition facts:
- Calories: 84 kcal
- Total fat: 0.4 gram
- Net carbs: 17.85 grams
- Protein: 1.1 gram
- Fiber: 3.6 grams
5. Boysenberries
Boysenberries are a lesser-known fruit that packs a punch when it comes to fiber, offering about 7 grams per cup.
Their rich, tart flavor makes them a delicious addition to desserts, jams, or even savory dishes.
Along with their high fiber content, boysenberries are also a good source of vitamins and antioxidants, contributing to a healthy diet.
Nutrition facts:
- Calories: 66 kcal
- Total fat: 0.3 gram
- Net carbs: 9.1 grams
- Protein: 1.5 gram
- Fiber: 7 grams
6. Coconut Meat
Coconut meat is a fiber-rich fruit that offers around 7 grams of fiber per cup. Its chewy texture and mildly sweet flavor make it a versatile ingredient in both sweet and savory dishes.
Whether you add it to smoothies, use it in baking, or enjoy it as a snack, coconut meat provides a satisfying fiber boost and healthy fats for your diet.
Nutrition facts:
- Calories: 283 kcal
- Total fat: 27 grams
- Net carbs: 3 grams
- Protein: 3 grams
- Fiber: 7 grams
7. Gooseberries
Gooseberries are an excellent source of fiber, providing about 7 grams per cup. Their tart and slightly sweet flavor makes them a unique addition to both sweet and savory dishes.
Beyond fiber, gooseberries are rich in vitamins and antioxidants, supporting overall health. Enjoy them fresh, in jams, or as a tangy addition to salads and desserts for a nutritious boost.
Nutrition facts:
- Calories: 66 kcal
- Total fat: >1 gram
- Net carbs: 8 grams
- Protein: 1 gram
- Fiber: 7 grams
8. Guava
Guava is a fiber-rich fruit, offering about 3 grams of fiber per fruit. Its sweet and slightly tangy flavor makes it a delightful addition to fruit salads, smoothies, or even savory dishes.
Guava is also packed with vitamins A and C, providing additional health benefits. Its high fiber content supports digestive health and helps keep you feeling full and satisfied.
Nutrition facts:
- Calories: 37 kcal
- Total fat: 0.5 gram
- Net carbs: 5 grams
- Protein: 1 gram
- Fiber: 3 grams
9. Kiwi
Kiwi provides about 3 grams of fiber per medium fruit. Despite its relatively modest fiber content, kiwi is packed with vitamin C, antioxidants, and digestive enzymes.
Its tangy-sweet flavor makes it a great addition to fruit salads, smoothies, or as a refreshing snack. Kiwi’s fiber helps with digestion and adds a nutritional boost to your diet.
Nutrition facts:
- Calories: 61 kcal
- Total fat: 0.5 gram
- Net carbs: 12 grams
- Protein: 1.1 gram
- Fiber: 3 grams
10. Passion Fruit
Passion fruit offers about 10 grams of fiber per fruit. Its unique, aromatic flavor and crunchy seeds make it a delightful addition to smoothies, salads, or yogurt.
Beyond its fiber content, passion fruit is rich in vitamins A and C, and antioxidants, which support immune health and skin vitality.
Its distinctive taste and health benefits make it a great choice for adding variety to your diet.
Nutrition facts:
- Calories: 97 kcal
- Total fat: 0.7 gram
- Net carbs: 13 grams
- Protein: 2.2 grams
- Fiber: 10 grams
11. Pears
Pears are a fiber-rich fruit, providing about 5.5 grams of fiber per medium fruit. Most of this fiber is found in the skin, so it’s best to eat them whole.
Pears are not only great for digestion but also offer a naturally sweet flavor that makes them a versatile ingredient in both sweet and savory dishes. Enjoy them fresh, baked, or in salads for satisfying fiber supplements boost.
Nutrition facts:
- Calories: 101 kcal
- Total fat: 0.2 gram
- Net carbs: 21.38 grams
- Protein: 0.6 gram
- Fiber: 5.5 grams
12. Persimmons
Persimmons provide around 6 grams of fiber per fruit. They have a sweet, honey-like flavor that can be enjoyed fresh, dried, or added to salads and desserts.
Rich in fiber and vitamins A and C, persimmons support digestive health and offer a nutritious boost. Their vibrant color and unique taste make them a standout choice for increasing your fiber intake.
Nutrition facts:
- Calories: 118 kcal
- Total fat: 0.3 gram
- Net carbs: 25.2 grams
- Protein: 0.97 gram
- Fiber: 6 grams
13. Pomegranates
Pomegranates are a delicious and fiber-rich fruit, providing about 11 grams of fiber per half-cup of seeds.
Their juicy, tangy seeds are packed with antioxidants and vitamins, making them a nutritious addition to salads, yogurt, or as a snack.
The fiber in pomegranates supports digestive health and helps you feel full, making them a great choice for a balanced diet.
Nutrition facts:
- Calories: 234 kcal
- Total fat: 3.3 grams
- Net carbs: 40.7 grams
- Protein: 4.7 grams
- Fiber: 11.3 grams
14. Prunes
Prunes are well known for their digestive benefits, offering about 7 grams of fiber per five prunes.
They are particularly effective at promoting regular bowel movements and supporting gut health.
Their natural sweetness makes them a versatile snack or addition to recipes. Besides fiber, prunes are rich in antioxidants and potassium, making them a nutritious choice for overall wellness.
Nutrition facts:
- Calories: 240 kcal
- Total fat: 0.4 gram
- Net carbs: 57 grams
- Protein: 2.2 grams
- Fiber: 7 grams
15. Raspberries
Raspberries are a top choice for fiber, offering about 7 grams per cup. They are not only high in fiber but also packed with antioxidants, vitamins, and minerals.
Their vibrant color and tart flavor make them perfect for smoothies, desserts, or as a topping for yogurt and salads. Raspberries’ high fiber content supports digestive health and helps keep you feeling satisfied.
Nutrition facts:
- Calories: 53 kcal
- Total fat: 0.7 gram
- Net carbs: 5 grams
- Protein: 1.2 gram
- Fiber: 7 grams
16. Strawberries
Strawberries provide about 3 grams of fiber per cup. Their sweet, juicy flavor makes them a popular choice for a healthy snack or as an addition to cereals and desserts.
Rich in antioxidants and vitamins, strawberries support overall health and can help with digestion. Their fiber content, combined with their natural sweetness, makes them a delicious and nutritious choice.
Nutrition facts:
- Calories: 45 kcal
- Total fat: 0.4 gram
- Net carbs: 9.38 grams
- Protein: 1.11 gram
- Fiber: 3.32 grams
Related Articles
If you’re interested in boosting your fiber intake or exploring other nutrient-rich foods, check out our related articles on low-carb vegetables, high-protein snacks, more fiber, and keto-friendly recipes.
- Low-Carb Fruits and Vegetables List: Your Ultimate Guide
- Are Green Beans Keto? Easy Recipe for Your Low-Carb Diet
- Is Gluten-Free Low-Carb? What You Need to Know for Your Diet
- The Ultimate Guide to Keto Fiber Supplement for Health
Frequently Asked Questions
Which fruit is the highest in fiber?
Among fruits, pomegranates top the list for fiber content, providing about 11 grams per cup.
They offer the highest fiber concentration compared to other fruits, making them an excellent choice for those looking to boost their fiber intake.
With their rich flavor and versatile uses, raspberries are a standout option for enhancing your diet with fiber.
What 3 foods have the most fiber?
Aside from high-fiber fruits, some of the top foods rich in fiber include legumes like lentils, which offer about 15.5 grams per cup, whole grains such as oats with around 4 grams per half-cup, and vegetables like broccoli, providing about 5 grams per cup.
These high-fiber foods are excellent choices for boosting fiber intake and supporting digestive health.
What is the best fiber to eat every day?
The best fiber to eat daily is a mix of soluble and insoluble fiber. Soluble fiber, found in foods like oats and one medium apple, helps regulate blood sugar and cholesterol levels.
Insoluble fiber, present in whole grains and vegetables, aids in digestion and adds bulk to your stool. Incorporating a variety of fiber sources ensures balanced digestive health and overall wellness.
Final Thoughts
Incorporating fruits high in fiber into your diet is a simple yet effective way to boost your digestive health and overall well-being.
From apples and avocados to raspberries and pears, there are plenty of delicious options to choose from how much fiber. Each of these fruits offers unique benefits and can easily be added to your daily meals.
By understanding which fruits are best for various diets, such as keto, and recognizing the top fiber-rich options, you can make more informed choices about what to include in your diet.
For more tips and recipes on how to enjoy these nutritious fruits, visit our website and explore our full range of healthy eating resources.