25 Fiber-Rich Fruits (and Recommended Amount)

Fruits rich in fiber, such as raw coconut, guava and passion fruit, for example, have many health benefits, as they help combat constipation, treat hemorrhoids, reduce cholesterol and triglyceride levels in the blood, and help prevent colon cancer.

Furthermore, the fibers present in fruits form a type of gel when they reach the stomach that slows down the digestion of food, increasing the feeling of fullness between meals, which promotes weight loss and helps balance blood glucose levels, being very useful for controlling and preventing diabetes. Learn more about the benefits of fiber.

Therefore, to enjoy the benefits of fiber, it is important to include between 2 and 3 servings of fruit in your daily diet, which should be accompanied by a healthy and balanced diet, as well as regular physical activity.

List of fruits rich in fiber

The following table indicates the amount of fiber and calories present in 100 grams of each fruit:

Fruits Amount of fiber (in 100g) Energy
1. Raw coconut 5.4 g 406 calories
2. Red guava with peel 6.2 g 54 calories
3. Jambo 5.1 g 27 calories
4. Tamarind 6.4 g 276 calories
5. Passion fruit 3.3g 52 calories
6. Apple Banana 2.6 g 87 calories
7. Blackberry 4.6 g 43 calories
8. Avocado 3.0 g 114 calories
9. Mango 2.1 g 51 calories
10. Açaí pulp, without sugar 2.6 g 58 calories
11. Formosa papaya 1.8g 45 calories
12. Peach 1.4g 36 calories
13. Pear 3 g 61 calories
14. Apple with skin 2 g 63 calories
15. Tahiti lime 1.2 g 32 calories
16. Strawberry 1.7g 30 calories
17. Fresh plum 2.4g 53 calories
18. Soursop 1.9 g 62 calories
19. Lime orange 1.8g 46 calories
20. Cashew 2.6 g 46 calories
21. Chocolate persimmon 6.5 g 71 calories
22. Pineapple 1 g 48 calories
23. Pitanga 3.2g 41 calories
24. Loquat 3 g 43 calories
25. Umbu 2g 37 calories

In addition to containing fiber, fruits are also rich in vitamins and minerals, which act as antioxidants and anti-inflammatories, improving metabolism and detoxifying the body.

It is important to mention that to obtain the benefits of fruits, it is important that they are part of a balanced and healthy diet, in addition to being important to practice physical activity regularly.

See, with nutritionist Tatiana Zanin, other fruits rich in fiber and that help you lose weight:

In which part of the fruit are the fibers?

Fiber in fruits is normally present in the pulp and skin of the fruit, mainly.

Therefore, it is recommended to eat the whole fruit and avoid consuming it in juice form, as it loses most of its fiber, in addition to increasing the sugar content, which is not ideal for weight loss diets or for diabetics.

It is also important to know that the amount of sugar in a fruit varies according to its ripeness. In other words, as the fruit becomes more ripe, the amount of sugar increases and the amount of fiber decreases.

Recommended amount of fiber

Daily fiber intake recommendations vary depending on age and gender, as shown below:

  • Children 1 to 3 years old: 19 g
  • Children 4 to 8 years old: 25 g
  • Boys 9-13 years old: 31 g
  • Boys 14-18 years old: 38 g
  • Girls 9-18 years old: 26 g
  • Men aged 19 to 50: 38 g
  • Women aged 19 to 50: 25 g
  • Men over 51 years old: 30 g
  • Women over 51 years old: 21 g

There are no fiber recommendations for babies under 1 year old, as their diet is normally made up of milk, fruits, vegetables and meat in pureed or ground form.

Additionally, pregnant women need to consume 28 g of fiber per day, while breastfeeding women need to consume 29 g of fiber per day.

Abbas Jahangir

I am a researcher and writer with a background in food and nutritional science. I am the founder of Foodstrend.com, our reputable online platform offering scientifically-backed articles on health, food, nutrition, kitchen tips, recipes, diet, and fitness. With a commitment to providing accurate and reliable information, we strive to empower our readers to make informed decisions about their health and lifestyle choices. Join us on Foodstrend.com's journey toward a healthier and happier lifestyle.

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