Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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September 19, 2023
There are many benefits to incorporating fiber-rich fruits into your diet. Fiber helps to move things along in your digestive system and keeps you regular. There are various sources of fiber, but when you get it from fruit, you also benefit from the vitamins and minerals that fruit provides. Studies show that eating a diet high in fiber lowers your risk of heart disease, obesity, and diabetes. Men should take in 30 to 38 grams of fiber daily, while women should aim for 21 to 25 grams.
Serving size: 1 cup
Fiber per serving: 25 grams
When it comes to fruits with the most fiber, passion fruit is a powerhouse. Women who eat one cup of this fruit already reach their daily goal, and it is a yummy tropical fruit. It also contains a variety of nutrients, such as vitamins A and C, potassium, antioxidants, and iron. Passion fruit can be eaten on its own or added to drinks, yogurt, salads, and desserts.
Serving size: 1 cup
Fiber per serving: 8 grams
Raspberries fit into the category of fiber-rich fruits with 8 grams of fiber per serving. They also provide manganese and vitamin C. While raspberries can be among the more expensive fruits, they can also be among the most delicious. Enjoy them on their own, with yogurt, with oatmeal, or more.
Serving size: 1 cup
Fiber per serving: 10 grams
Some people may think that an avocado is a vegetable, but it is actually a fruit and a nutritionally dense one at that. Fruits usually do not contain much fat, but an avocado is a great source of heart-healthy fat. It also has close to 20 minerals and vitamins. Guacamole is one of the most popular uses for avocados, but they can be consumed in various ways, such as smashed on toast with tomatoes and herbs, cut up in a salad, sliced onto a sandwich, or pureed and added to pasta. You can also just add some salt and eat it on its own, or with some crackers.
Serving size: 1 medium
Fiber per serving: 4.4 grams
Apples are one of the most popular fruits, and they come in a wide selection of varieties, depending on if you prefer a sweet or tart apple. Apples are also easy to take with you for a simple and easy snack or as an addition to your lunch. As with all fruits, the fiber comes from the pulp and other fruit components, so fruit juice does not contain fiber like whole fruit does.
Serving size: 1 medium
Fiber per serving: 5.5 grams
When it comes to fiber-rich fruits, the humble pear delivers a good amount of fiber. When looking for a simple way to increase your fiber intake and improve your overall nutrition, throw a few pears into your shopping cart. You can eat them as is, add them to a smoothie, toss them into a salad, roast them with root vegetables, or grill them. When you add cheese, cottage cheese, or some nuts, you have the perfect afternoon or mid-morning snack.
Serving size: 1 cup
Fiber per serving: 8 grams
Blackberries, like raspberries, are easy and fun to eat. Sprinkle some on your morning oatmeal or add a cup to your smoothie. Blackberries also go very well with pancakes or waffles. Along with fiber, they are a good source of vitamins C and K, manganese, and antioxidants.
Serving size: 1 cup sliced
Fiber per serving: 3 grams
Bananas are one of the first fruits that babies eat, as their texture makes them easy to eat, even with no teeth. Bananas are a bit starchier than other fruit, and they contain a variety of nutrients. Eat them whole, add them to cereal, make a smoothie, or slice some up and add them to your peanut butter sandwich. Their sweetness makes them a healthier option for dessert, and they are easy to take along with you.
Serving size: 1 cup
Fiber content: 7 grams
One cup of pomegranate provides around 25% of your daily fiber goal. This fruit is a combination of tart and sweet, and it is another nutritional powerhouse. It may take a little bit of work to get to the seeds, but once you do, you are in for a treat. Eat them plain or sprinkle them on yogurt, oatmeal, salads, or hummus.
Serving size: 1 medium
Fiber per serving: 3 grams
Another popular fruit that is also a decent source of fiber is the orange. This juicy fruit is in season during the winter months, which helps to brighten the cold and dreary long days. When eating an orange, do not be afraid to also eat some of the pith, which is the white spongy inside, as it also contains fiber and vitamin C.
Keeping track of all of the nutrients that you need to eat, like fiber, can be a challenge. That’s exactly what we made our meal planning app to help out with! Make a meal plan for your preferences and nutrition profile with the click of a button.
