The berry best.
Fiber is important. Full stop. It plays a crucial role in our gut health, blood sugar levels, and digestive health. And, eating a high-fiber diet can help promote weight loss, foster healthy gut bacteria, and, of course, fight constipation. Woo! An easy way to reap all these benefits, and more, here are the best high-fiber fruits, y’all.
It’s true that most people fall short of the recommended fiber intake every day. In fact, the American Journal of Lifestyle Medicine estimates that about 95% of Americans aren’t getting enough fiber. So how can we incorporate more fiber into our diet without making drastic changes? The answer lies in the best high-fiber fruits that are in season for summer.
Snacking on some of the best high-fiber fruits or incorporating them into one of the recipes below can help you inch closer to fulfilling your daily fiber intake one juicy piece at a time. In deliciousness and in health, it pays to eat seasonally.
How much fiber do you need every day?
According to The Nutrition Insider, the daily recommended fiber intake is about 28 grams for adults following a 2,000 calorie per day diet. Here’s a harrowing statistic — most people fall short of meeting that recommendation by almost half. The good news, though, is that there are simple solutions to this fiber deficiency that you can easily incorporate into your diet.
How to eat more fiber.
Who doesn’t love a perfectly ripened piece of fruit? Whether you’re enjoying it raw, blended into a smoothie, or tossed in a salad, fruit is truly one of nature’s greatest delights. Fruit is essential in our diet and is most nutritious when it’s enjoyed at peak harvest, which is why all of the fruits on this list are in season during the summer. These 10 best high-fiber fruits come in a variety of forms and can be enjoyed in countless ways to help you close that fiber gap with flavor.
10 best high fiber fruits to help you eat more fiber:
With three grams of fiber per every eight-ish berries, strawberries are a fiber-dense fruit and are incredibly easy to enjoy. Slice some up to top your morning oatmeal, grab a handful in the afternoon, or enjoy them in a tasty dessert like these Gluten-Free Strawberry Shortcakes.
Get the recipe: Gluten-Free Strawberry Shortcake.
Believe it or not, raspberries are chock full of fiber. Popping just 18 of these in your mouth will bring you four grams of fiber, which is even easier than it sounds. One of my favorite ways to eat raspberries —besides on their own — is in a cup of plain Greek yogurt with granola and a drizzle of honey. But these energy balls are a close second. And, they keep the 3 p.m. slump at bay, so they’re always welcome in my house.
Get the recipe: Raspberry Cocoa Energy Balls.
Yes, it’s a fruit, and it’s also packed with fiber. Eating a whole avocado will boost your fiber intake by 10 grams and it’s one of the easiest foods to add to almost anything. In this tomato-cucumber salad, it’s a creamy addition that goes perfectly with the fresh veggies and salty feta. Yum.
Get the recipe: Tomato, Avocado and Cucumber Salad.
There are three grams of fiber in one banana, which is another fruit that you can add to just about anything. They’re a must-have topper on this yogurt toast, a caramelized centerpiece for this baked oatmeal, and an easy, creamy addition to this perfect-for-breakfast smoothie. Get your banana and fiber fix in one go.
Get the recipe: Banana, Coconut and Cacao Smoothie with Hempseeds.
If you’ve never been blackberry picking, we highly recommend taking a trip with your partner, pals, or kids to stroll through the bushes and fill up a bucket. Don’t forget to sneak a couple along the way too, of course. Just 14 of these juicy summer berries pack five grams of fiber and a whole ‘lotta flavor.
Get the recipe: Market Green Salad with Fennel, Herbs and Blackberries.
Apple is another fiber-filled option that goes with pretty much everything. For me, it’s a staple in a green salad with nuts and cheese. It’s also a year-round fruit that you can enjoy in a breakfast, lunch, or dinner dish, on its own, or with nut butter slathered on each and every slice. A single apple holds about five grams of fiber, so get to snackin’!
Get the recipe: Apple, Pomegranate and Goat Cheese Salad.
If tart, tropical fruits are more your speed, mango’s the fruit for you. We almost always slip frozen mango into our smoothies and will definitely be buying it fresh now that it’s in season. In this sweet and salty salad, it brings all kinds of freshness and citrusy flavor that’s perfectly complemented by those nutty pistachios. And, a single mango boasts over five grams of fiber, so you’re getting a lot of bang for your buck.
Get the recipe: Mango and Feta Salad.
Fig season is short, so the time is now to enjoy their sweet, flowery taste and nutritional benefits. About 3-5 figs will bring you five grams of fiber and lots of tasty flavor. Pop some on top of porridge, a pizza, or toast and you’re checking all the delicious and nutritious boxes.
Get the recipe: Burrata, Fig and Arugula Salad.
Deliciously tart on its own and in a salad, grapefruit is a fruit that packs four grams of fiber and lots of zing. In this Kale Citrus Salad, it joins oranges, jalapeños, and avocado to create a satisfying summer dish for any occasion.
Get the recipe: Kale Citrus Salad.
Oranges are pretty much as bright, citrusy, and summery as it gets. Plus, the fruit packs three grams of fiber a pop. If you’re a freshly-squeezed orange juice person, keep that pulp around to retain as much fiber from your juice as possible. In these muffins, oranges bring a fresh fragrance and subtle tartness that keeps everything light and seasonal. Squeeze the day, one muffin at a time.
Get the recipe: Olive Oil and Orange Blossom Muffins.
Eating more fiber delivers a slew of health benefits from lowering your risk of developing hemorrhoids and small pouches in your colon (diverticular disease), to losing weight, to having a healthier gut bacteria, and so many more! Hopefully this post will get you to think fiber is so much more interesting and exciting — let’s all eat healthy together!