High-fiber fruits aren’t just about digestion—they’re a powerful natural defense system for your entire body, including flushing PFAs.
Most Americans don’t eat nearly enough fiber, including high-fiber fruit, and it’s taking a toll on their health. From digestive issues and sluggish detox to increased inflammation and a heightened risk of disease, a low-fiber diet promotes scores of health problems.
Getting enough, therefore—and especially from the right kinds of fruit—does more than just keep things moving. It boosts the biome, balances blood sugar, supports longevity, and can even help offset the body’s burden of toxic PFAS—’forever chemicals’ found in everything from food packaging to drinking water.
The good news is certain high-fiber fruits are especially powerful. World-renowned longevity expert Dr. David Sinclair touts avocados, while berries are famous for their fiber-rich, nutrient-dense benefits.
In this post we’ll cover the top 15 highest fiber fruits to eat, but in case you’re wondering…
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, and boosting the immune system.
It also helps flush wastes and toxins from the body and can reduce constipation and bad cholesterol. A recent study showed that a high-fiber diet can also help offset your body’s burden of toxic PFAS.
The minimum amount required for your system to thrive is at least 25 grams of dietary fiber a day.
These are the top 15 high-fiber fruits for gut-health, heart-health, brain-health, disease mitigation, PFA excretion, and more:
1. Avocados
Avocados are one of the highest-fiber fruits ever with a whopping 10 grams of both soluble and insoluble fiber a fruit. They’re rich in healthy fats, improve cholesterol, nourish gut health, and help offset disease. They also boost the bioavailability of other foods and are a favorite of longevity expert Dr. David Sinclair.
They’re easy to add to your diet in foods like avocado smoothies, vegan wraps, guacamole, avocado toast, salads, Buddha bowls, and more.
For more on avocados go here.
Recipes
2. Pears (with skin)
Pears provide about 6.5 grams of fiber a cup and are especially rich in soluble pectin that helps balance blood sugar, nourish the gut, support detox, and strengthen the heart.
They also rock anthocyanins, which reduce inflammation and can help offset PFAs.
3. Strawberries
Strawberries rock about four grams of both soluble and insoluble fiber a cup. They’re also packed with nutrients including antioxidants and anti-inflammatory compounds that boost cellular health.
However it’s well worth noting that it’s important to grow them yourself or get them organic because they’re heavily sprayed.
Recipes
Strawberry Protein Smoothie Recipe
4. Blueberries
Blueberries are a high-fiber fruit with over four grams of fiber a cup. They’re also one of the healthiest ever 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. They’ve also been shown to provide “protective effects against PFOS toxicity,” says one report.
According to Dr. Michael Greger, “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.”
Add them to smoothies, pies, vegan yogurt, granola, porridge, pancakes, muffins, and breads. Eat a handful a day as a snack of on the fly.
To learn more about blueberries go here.
Recipes
Himalayan Tartary Buckwheat Blueberry Bread
Vegan Blueberry Protein Smoothie Recipe
Himalayan Tartary Buckwheat Blueberry Muffins
5. Raspberries
Raspberries are one of the highest-fiber fruits with over eight grams a cup. They rock vitamins, minerals, polyphenols, antioxidants, zeaxanthin, lycopene, and omega-3s.
They boost heart-health, gut-health, brain-health, skin-health, and jumpstart a sluggish metabolism.
Raspberry Nutrients
- 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 are easy to add to your diet in smoothies, pies, tarts, granola, pancakes, and breakfast porridge.
Recipes
6. Passion Fruit
Passion fruit is one of the highest-fiber fruits ever with a whopping 24 grams a cup. With both soluble and insoluble fiber, it boosts multiple levels of health.
Here’s what it packs:
- Antioxidants.
- Polyphenols.
- Carotenoids.
- Luteolin.
- Quercetin.
- Rutin.
- Flavonoids.
- Vitamin A.
- Vitamin C.
- Vitamin E.
- Potassium.
- Calcium.
- Magnesium.
- Phosphorous.
- Folate.
- Niacin.
- B6.
- Iron.
- Zinc.
It rocks in smoothies, chutney, homemade jams, and more.
7. Apples
Apples are not only a high-fiber fruit with over five grams of both soluble and insoluble fiber, they’re packed with nutrients:
- Antioxidants.
- Phytochemicals.
- Pectin.
- Flavonoids.
- Phenols.
- Quercetin.
- Resveratrol.
- Catechin
- Phloridzin.
- Chlorogenic acid.
- Calcium.
- Magnesium.
- Manganese.
- Potassium.
- Copper.
- Iron.
- Zinc.
- Vitamins C, B1, B6, and K.
Studies show that apples reduce the risk of cancers, cardiovascular disease, asthma, and diabetes. They also curb lipid oxidation and bad cholesterol.
The key is to eat the whole organic 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.
8. Guavas
Guavas pack around 9 grams of fiber a cup, offering both types of fiber along with vitamin C and antioxidants that boost digestion, immune function, and skin health.
9. Persimmons
Persimmons provide about 6 grams of both soluble and insoluble fiber a cup. Along with antioxidants that help reduce oxidative stress and promote gut and cardiovascular health, they boast vitamins, minerals, and high levels of vitamins A and C.
10. Prunes
Prunes (dried plums) contain about 9 grams of fiber per ¼ cup, mainly soluble. Known for easing constipation, supporting bone health, and delivering potent phenolic antioxidants, they’re a go-to for health.
11. Kiwis
Kiwis contain roughly 5 grams of fiber a cup with a mix of soluble and insoluble fiber. They boost digestion, reduce inflammation, and boast scores of powerful antioxidants.
12. Blackberries
I always have blackberries on hand, mostly in the freezer, because they grow wild where we live. They rock smoothies, pies, granola, porridge, pancakes, waffles, and tons of recipes. They have over eight grams of fiber a cup and the following nutrients:
- 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.
Recipes
Himalayan Tartary Buckwheat Pancakes
13. Oranges
Oranges offer around four to five grams of fiber a cup, and their vitamin C and potassium boosts immunity, heart health, and collagen production for the skin.
Dr. Michael Greger notes that “The benefits of oranges may range from anxiety reduction via aromatherapy with sweet orange essential oil, to reduced glaucoma risk, to an increase in blood flow to the extremities and reduced muscle fatigue.”
14. Pomegranates
Pomegranates are a powerhouse with about seven grams of fiber a cup. They rock tons of antioxidants, including polyphenols and anthocyanins.
One report notes that “pomegranate fruit extract prevents cell growth and induces apoptosis”—in other words it curbs cancer progression in human cells.
15. Amla
Amla (Indian gooseberry) rocks over four grams of fiber per 100 grams and is packed with antioxidants. It boosts heart-health, gut-health, brain-health, and metabolism.
According to one expert, it’s the most antioxidant-rich fruit on earth.
16. Mixed Dried Fruit
Organic dried fruit is not only fiber-rich at eight grams a cup, it’s packed with antioxidants. According to one report it rocks more fiber and 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. 💚
17. 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 in granola, pancakes, porridge, and vegan banana cream pie. 🍌 😋
They have about three grams of fiber a fruit, including prebiotic inulin.
Banana Nutrients
- 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.
Recipes
Himalayan Tartary Buckwheat Banana Bread
Vegan Banana Buckwheat Muffins
18. 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 in granola, porridge, mango smoothies, vegan yogurt, chutneys, and more.
Mango Nutrients
- 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.
19. Dates
Dates are a powerhouse of dietary fiber, packing about 12 grams of fiber a cup. In fact a single cup of Deglet Noor dates rock over 14 grams! Most is insoluble, which promotes digestive regularity and helps sweep toxins from the colon.
Rich in natural sugars, dates also provide a quick energy boost while supporting blood sugar when combined with protein or healthy fats. They’re also packed with antioxidants like flavonoids and phenolic acid, which support brain and heart health.
According to Dr. Michael Greger, date sugar is one of the only “health-promoting caloric sweeteners.”
20. Papaya
Papaya delivers a generous 5.5 grams of fiber a cup, making it a gut-friendly tropical fruit that supports healthy digestion. Its fiber is a mix of soluble and insoluble, helping to stabilize blood sugar and feed beneficial gut bacteria.
Papaya is also rich in papain, a natural enzyme that aids in protein digestion, and it’s high in vitamin C and beta-carotene, which support skin health and immunity.
Takeaway
Incorporating more high-fiber fruits into your diet is one of the simplest and most delicious ways to support gut health, promote longevity, and boost your body’s excretion of toxic chemicals.
These 20 delicious fruits are an epic choice.
Keep Reading
Himalayan Tartary Buckwheat Recipes
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