Fruits with more fiber than a bowl of oatmeal

Almost all of us could use more fiber. While the average recommended intake of 28 to 34 grams of fiber per day is 28 to 34 grams, the reality is that fewer than 1 in 10 people actually consume that amount. This can cause problems for our digestive health.

Of course , you can add fiber to whole grains like oatmeal. But did you know that some fruits have even more fiber than a bowl of oatmeal? Plus, fruits are packed with vitamins, minerals, and antioxidants. If you're wondering how much fruit you should eat, the USDA recommends about 2 cups a day for women and 2½ cups for men (if you like dried fruit, ½ cup of dried fruit is equal to 1 cup of fresh fruit).

So keep eating your oats. But fill your shopping cart with these fiber-rich fruits , too!

Avocado

1 avocado = 10 grams of fiber

The velvety green avocado is so versatile and delicious that you can use it in almost any recipe, from salads to smoothies to guacamole and more. It's no wonder they're so popular! Global avocado consumption tripled between 2000 and 2020.

In terms of health, avocados may be best known for their heart-healthy fats. But their fiber is just as important for your health, especially your gut health. For example, research shows that avocado fiber can promote the growth of beneficial gut bacteria. In turn, this can lead to the production of compounds called short-chain fatty acids that nourish your gut and protect it from inflammation.

Avocado consumption alters gastrointestinal bacterial abundance and bacterial metabolite concentrations in overweight or obese adults.

Blackberries

1 cup = 8 grams of fiber

All berries are high in fiber, but blackberries are not. But that's not the only reason to love them. Blackberries are also packed with nutrients and health-promoting compounds, including antioxidants like anthocyanins, ellagitannins, and flavonols. These powerful compounds help neutralize disease-causing free radicals linked to diseases like heart disease and cancer.

Plus, the high amount of vitamin C in blackberries (about a third of your daily requirement per cup) provides even more antioxidant benefits. The vitamin C in these fruits also helps increase iron absorption, so adding a big handful of blackberries to your oatmeal can help you absorb more iron and boost your fiber in the process.

Raspberry

1 cup = 8 grams of fiber

Like blackberries, raspberries are among the highest in fiber. They are also rich in protective anthocyanins, flavanols, flavonols, and ellagitannins. Combined, these substances have powerful disease-preventing properties. Consider the findings of a study that focused on the effects of raspberry consumption on diabetes and prediabetes. Researchers concluded that eating 1 to 1½ cups of raspberries per day may have beneficial effects on blood sugar, insulin, and cholesterol levels in people at risk for chronic disease.

Pear

1 medium pear = 6 grams of fiber

Apples may be a convenient, portable fruit. But don't forget pears. One pear provides about 20 percent of your daily value of fiber. That's 30 percent more than the roughly 4 grams of fiber in a medium apple. And if constipation is a problem, pears may provide a natural solution. These sweet, juicy fruits are rich in sorbitol, a sugar alcohol that acts as a natural laxative.

Pomegranate

1 cup pomegranate = 7 grams fiber

These juicy, ruby-red fruits may look like apples, but they're actually giant berries. Despite their thick, inedible skins, their fleshy seeds (botanically considered a whole grain) are packed with fiber. Pomegranates are a powerhouse of nutrients. They're rich in phytochemicals, including anthocyanins, tannins, and flavonoids, which have been shown to have antioxidant, anti-inflammatory, and anti-cancer properties, and may protect against heart disease. Research also shows that pomegranates contain compounds called polyphenols that promote the growth of beneficial gut bacteria, so they're great for gut health, too.

While pomegranates are healthy and delicious, peeling a pomegranate can be a pain! But don't let that stop you.

Samuel Daniel

Update 22 April 2025