Fruit Has the Most Fiber

Fresh fruits are rich in fiber. Most of the fruits contain not only fiber but also nutrients and vitamins necessary for good health and growth. Talking about the major fiber rich fruits, at first we have to understand that dietary fibers construct part of the cellular wall of these fruits. When we take these fruits, the fiber of the fruit is processed at first and then move through the digestive tract. Regular diets that contain adequate fiber based fruits and adequate fluid at the same time will make this movement of processed fruits quick. In this way, dietary fibers ensure optimal digestive function. The working mechanism of fibers is that they draw fluids from the body and add bulk to the stool. This working mechanism of fibers is extremely beneficial in controlling food habits, reducing fats deposited in the body as well as losing weight from the body.

Recommended Daily Fiber requirement for men is 35-40 grams and for women it is 25 grams. Therefore information regarding high fiber foods and diets are important for you to know. High fiber diets not only control belly fat and weight but also help to lower the risk of some cancers, diverticulosis, heart disease, irritable bowel syndrome, and kidney stones. Women with menopausal problems can experience some relief from symptoms with high-fiber diets.

It is worth mentioning that processed foods including cereals and breads, have added fiber but these sources of fiber are not the healthiest. It is always better to eat natural fresh foods, vegetables and grains rich in nutrients and fibers. Below is a list of foods that are not only high in fiber, but also full of essential nutrients that help our bodies thrive.


Fruits With Most Fiber


This fruit is rich in fiber with 10.5 grams of total dietary fiber per cup (sliced). The fiber content of avocados varies depending on the type i.e. bright green, smooth skinned, and the smaller darker and dimpled variety.

Asian Pears:

There is 9.9 grams of fiber per medium fruit, skin on. The fruit is crisp, sweet, and delicious.


There is total 8 grams of fiber per cup of raspberry. In case of blackberry, the amount is 7.6 grams. Sometimes the combination of both berries yields better result.


Each coconut contains 7.2 grams of fiber per cup. Coconut is easy to incorporate into diet. It has 4 to 6 times the amount of fiber as oat bran. Coconut flour and grated coconut are great sources of healthy natural fibers in your diet.


1 cup of dried figs contains 14.6 grams of fiber. These fibers are evenly distributed between soluble and insoluble fiber. Dried figs and fresh figs both are actually a great source of fiber.


Fiber Chart

The below chart on fruit (that has the most fiber) can provide with a detailed idea:


 Serving size

 Total fiber (grams)*


 1 cup


 Pear, with skin

 1 medium


 Apple, with skin

 1 medium



 1 medium



 1 medium



 1 cup


 Figs, dried

 2 medium



 1 ounce (60 raisins)


Last update: April 17, 2017 07:50:24 pm

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