High-fiber fruits are one of the healthiest foods ever and packed with powerful enzymes. They curb inflammation, fight oxidative stress, help mitigate disease, and more. They rock porridges, pancakes, chutneys, granola, strudels, Danish, vegan pies. And when it comes to healthy smoothies and tropical salads, fruits are a hands-down win.
Most folks already know that fresh fruit is good for them. Studies have been touting them for years. But when it comes to the healthiest with so many options, which ones are really the best?
Is it apples, bananas, mangoes? Peaches, pears, tangerines?
Well according to research and boatloads of data, the healthiest fresh fruit is fiber-rich.
What Is Fiber?
Fiber is a constituent of plant cell walls comprised of microfibrils, glycans, pectin, and other indigestible parts. Studies have found that this naturally occurring carbohydrate in plants is incredibly crucial to human health.
It’s found in fruits, vegetables, nuts, grains, seeds, and legumes, and includes both soluble and insoluble fibers that perform different roles. Such as blood sugar management, inflammation suppression, feeding the biome, increasing satiety.
It also helps flush wastes from the system and can reduce constipation and bad cholesterol.
The human body needs at least 25 grams of dietary fiber a day to thrive. Men under the age of 50 need 31-38 grams. However most folks don’t get enough, and it comes at a cost:
“Low-fiber intake in Western societies is purported to be a driver in the depletion of the human gastrointestinal microbiota and subsequent increases in chronic non-communicable diseases, such as obesity, cardiovascular disease, type 2 diabetes, and colon cancer.”
The good news is that the problem is easy to solve. Just eat more fiber like in these 10 high-fiber fruits that most people love.
1. High-Fiber Fruit: Blueberries
Blueberries are a high-fiber fruit with over four grams of fiber a cup. They’re also one of the healthiest and “rank No. 1 in antioxidant activity when compared with 40 other fresh fruits and vegetables,” says one report.
They fight disease, ameliorate free radicals, boost heart-health, gut-health, brain-health, and more.
“Eating blueberries week after week gives us the chronic benefits of reducing artery stiffness and boosting natural killer cells that defend against viral infections and cancer,” says Nutritionfacts.org.
Add them to smoothies, pies, vegan yogurt, granola, porridge, pancakes, breads. To learn more about blueberries go here.
Recipes with Blueberries
Himalayan Tartary Buckwheat Blueberry Bread
Tartary Buckwheat Blueberry Muffins
Vegan Blueberry Smoothie Recipe
2. High-Fiber Fruit: Raspberries
Raspberries are one of the highest-fiber fruits with over eight grams a cup. And like most berries, they’re packed with nutrients.
Raspberry Benefits
- Antioxidants.
- Phytochemicals.
- Phenolic acids.
- Flavonoids.
- Enzymes.
- Carotenoids.
- Beta-carotene.
- Resveratrol.
- Potassium.
- Folate.
- Calcium.
- Magnesium.
- Choline.
- Lutein.
- Lycopene.
- Phosphorous.
- Selenium.
- Niacin.
- Riboflavin.
- Sulfur.
- Thiamine.
- Omega-3s.
- Pantothenic acid.
- Anthocyanins.
- Manganese.
- Copper.
- Iron.
- Zinc.
- Vitamins A, C, B6, K, and E.
Zeaxanthin.
Raspberries rock in smoothies, pies, tarts, granola, pancakes, and more.
High-Fiber Raspberry Recipes
Himalayan Tartary Buckwheat Pancakes
Himalayan Buckwheat Porridge Recipe
3. High-Fiber Fruit: Avocados
Avocados are one of the highest-fiber fruits ever with a whopping 10 grams in a medium fruit. They rock avocado smoothies, vegan wraps, guacamole, avocado toast, and more.
They also boost the bioavailability of other foods, according to this source:
Avocados can also boost the absorption of the carotenoid phytonutrients in other vegetables, because carotenoids, such as beta-carotene, are fat soluble. It’s the same with a salad composed of lettuce, spinach, and carrots. With a fat-free dressing, hardly any beta-carotene makes it into your body. Add an avocado, though, and 15 times more beta-carotene ends up circulating throughout the body.
Avocado Benefits
- Antioxidants.
- Phytochemicals.
- Phenolic acids.
- Flavonoids.
- Enzymes.
- Carotenoids.
- Beta-carotene.
- Lycopene.
- Magnesium.
- Manganese.
- Sulfur.
- Essential fatty acids.
- Amino acids.
- Lecithin.
- Thiamin.
- Riboflavin.
- Potassium.
- Calcium.
- Niacin.
- Pectin.
- Iron.
- Pantothenic acid.
- Glutathione.
- Lutein.
- Copper.
- Vitamins C, D, E, K, and B6.
For more on avocados go here.
High-Fiber Avocado Recipes
4. High-Fiber Fruit: Mangoes
I’m a huge fan of mangos and eat them all the time. They have tons of nutrients and about five grams of fiber.
They rock granola, porridge, mango smoothies, chutneys, and more.
Mango Benefits
- Antioxidants.
- Phytochemicals.
- Flavonoids.
- Quercetin.
- Carotenoids.
- Amino acids.
- Mangiferin.
- Potassium.
- Calcium.
- Magnesium.
- Pectin.
- Prebiotics.
- Phosphorous.
- Manganese.
- Sulfur.
- Polyphenols.
- Potassium.
- Anthocyanins.
- Zinc.
- Iron.
- Vitamins A, C, B3, B6, B9, K, and E.
5. High-Fiber Fruit: Strawberries
Strawberries are unsurprisingly one of the most popular fruits. They’re also high-fiber with about 4.5 grams a cup.
However it’s well worth noting that it’s important to grow them yourself or get them organic because they’re heavily sprayed.
According to this report:
In the USA, strawberries are the crop that is most heavily dosed with pesticides. On average, 300 pounds of pesticides are applied to every acre of strawberries (compared to an average of 25 pounds per acre for other foods).
Strawberry Benefits
- Antioxidants.
- Phytochemicals.
- Flavanols.
- Phenolic acids.
- Enzymes.
- Carotenoids.
- Resveratrol.
- Potassium.
- Calcium.
- Folate.
- Magnesium.
- Lutein.
- Zeaxanthin.
- Phosphorous.
- Sulfur.
- Malic acid.
- Pantothenic acid.
- Copper.
- Biotin.
- Anthocyanins.
- Zinc.
- Iron.
- Vitamins C, B6, E, and K.
High-Fiber Strawberry Recipes
Strawberry Banana Smoothie Recipe
6. High-Fiber Fruit: Blackberries
I always have blackberries on hand, mostly in the freezer, because they grow wild on our land. I harvest them every year in August and early September.
They rock in smoothies, pies, granola, porridge, pancakes, waffles, and more. They have over eight grams of fiber a cup and the following nutrients:
Blackberry Benefits
- Antioxidants.
- Phytochemicals.
- Flavanols.
- Phenolic acids.
- Quercetin.
- Lutein.
- Anthocyanins
- Enzymes.
- Carotenoids.
- Pectin.
- Amino acids.
- Potassium.
- Folate.
- Calcium.
- Magnesium.
- Phosphorous.
- Potassium.
- Manganese.
- Niacin.
- Thiamine.
- Zinc.
- Iron.
- Vitamins A, C, E, and K.
High Fiber Blackberry Recipes
Himalayan Tartary Buckwheat Pancakes
Himalayan Buckwheat Porridge Recipe
7. Highest Fiber Fruit: Apples
Apples are not only a high-fiber fruit with over five grams of both soluble and insoluble fiber, they’re packed with nutrients.
Apple Benefits
- Antioxidants.
- Phytochemicals.
- Pectin.
- Flavonoids.
- Phenols.
- Quercetin.
- Resveratrol.
- Catechin
- Phloridzin.
- Chlorogenic acid.
- Calcium.
- Magnesium.
- Manganese.
- Potassium.
- Copper.
- Iron.
- Zinc.
- Vitamins C, B1, B6, and K.
According to this report:
Epidemiological studies have linked the consumption of apples with reduced risk of some cancers, cardiovascular disease, asthma, and diabetes. In the laboratory, apples have been found to have very strong antioxidant activity, inhibit cancer cell proliferation, decrease lipid oxidation, and lower cholesterol.
The key is to eat the whole apple―core and all. Over 10 million probiotic bacteria are in the flesh vs. 100 million in the core. I grind them into raw juices and toss the seeds.
High-Fiber Apple Recipes
Vegan Apple Pie with Himalayan Tartary Buckwheat
Himalayan Tartary Buckwheat Porridge
8. High-Fiber Fruit: Bananas
Bananas are a high-fiber fruit and highly versatile. I freeze them when they’re overly ripe and use them in smoothies, vegan banana bread, muffins, and more.
They also rock granola, pancakes, porridge, and vegan banana cream pie.
They’re a must in about every smoothie I make and have about three grams of fiber a fruit, including prebiotic inulin.
Banana Benefits
- Antioxidants.
- Phytochemicals.
- Amines.
- Flavonoids.
- Catechin.
- Carotenoids.
- Anthocyanins.
- Calcium.
- Choline.
- Amino acids.
- Calcium.
- Prebiotic Inulin.
- Magnesium.
- Manganese.
- Potassium.
- Selenium.
- Copper.
- Phosphorous.
- Vitamins A, C, B1, B2, B3, B5, B6, E, and K.
High-Fiber Banana Recipes
Himalayan Tartary Buckwheat Banana Bread
Strawberry Banana Smoothie Recipe
9. High Fiber Fruit: Passion Fruit
Passionfruit is one of the highest-fiber fruits on Earth at over 24 grams a cup.
It rocks smoothies, chutney, homemade jams, and more.
Passionfruit Benefits
- Antioxidants.
- Polyphenols.
- Carotenoids.
- Luteolin.
- Quercetin.
- Rutin.
- Flavonoids.
- Vitamin A.
- Vitamin C.
- Vitamin E.
- Potassium.
- Calcium.
- Magnesium.
- Phosphorous.
- Folate.
- Niacin.
- B6.
- Iron.
- Zinc.
High-Fiber Passion Fruit Recipes
10. High Fiber Fruit: Organic Dried Fruit
Organic dried fruit is not only fiber-rich at eight grams a cup, it’s packed with antioxidants.
According to Harvard Health,
Dried fruits contain more fiber and more of the antioxidants called phenols than fresh fruit, per ounce.
It’s great in granola, porridge, smoothies, trail mix, muesli, and more.
Best Dried Fruits
- Raisins.
- Berries.
- Dates.
- Prunes.
- Mango.
- Apples.
- Apricots.
- Cranberries.
- Cherries.
- Papaya.
- Pineapple.
Look for raw, organic, and unsweetened.
Keep Reading (and cooking!)
Himalayan Tartary Buckwheat Recipes
The medical and health topics covered on the Plate of Grass website and blog have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content is presented ‘as is’ for informational purposes only.
