Let’s talk fiber. Not the kind in your yoga pants—the kind your digestive system actually needs. Fiber is the unsung hero of health: it keeps things moving (yes, that kind of moving), balances blood sugar, helps lower cholesterol, and keeps you full so you don’t end up elbow-deep in a bag of chips at 3 p.m.
And here’s the good news: you don’t need to splurge on rare or trendy fruits to get your fiber fix. These high-fiber picks are easy to find, easy to eat, and sitting right there in your regular grocery store—no scavenger hunt required.
Don’t forget the Skin
Some of the best fiber lives in the skin. Think berries, apples, pears, and even kiwis. That peel is packed with insoluble fiber—the kind that doesn’t dissolve in water and adds bulk to your stool (yep, we’re going there).
Basically, it acts like a broom, sweeping through your digestive tract and helping everything keep moving along. So unless the skin is waxed like a bowling lane or you’ve got a digestive reason to skip it, leave it on and get those fiber gains.
1. Raspberries – 8g fiber per cup
Tiny, tart, and working overtime in the fiber department. Toss them into oatmeal, yogurt, or straight into your mouth while pretending you’re prepping breakfast for your family.
2. Blackberries – 7g fiber per cup
Like raspberries but with drama. These juicy little berries are packed with fiber and perfect for smoothies, salads, or low-effort snacking.
3. Mango – 5g fiber per cup
Tropical and sweet with a little sass. Mango is surprisingly fiber-rich and shows up in most stores year-round. Slice it, dice it, blend it—just try not to eat the whole thing before it makes it to your plate.
4. Blueberries – 3.5g fiber per cup
Tiny but mighty. Blueberries are easy to find, low-key delicious, and high in fiber and antioxidants. Basically overachievers in a fruit costume.
5. Avocado – 10g fiber per cup
Yes, it’s a fruit. And yes, it’s fiber-rich, creamy, and basically made to be smashed on toast. Add it to salads, wraps, or eat it straight like the adult you are pretending to be.
6. Kiwi – 2g fiber per fruit (+ more if you eat the skin)
Bright, tangy, and secretly powerful. Kiwi’s not just cute, it’s got science-backed digestive powers. One clinical trial even found that eating 2 kiwis daily helped relieve chronic constipation (source). If you’re brave, eat the skin for a fiber boost. The skin is fuzzy, but it won’t bite and it brings the fiber count to 3.5g per kiwi!
7. Pears – 5-6g fiber per medium pear
Keep the skin. That’s where all the fiber lives. Pears are juicy, slightly floral, and the perfect midday snack. Pair one with nut butter and feel like a health queen.
8. Apples – 4g fiber per medium apple
Crisp, reliable, and not just for teachers. Eat the peel or lose the fiber. These are easy to grab, easy to pack, and surprisingly filling.
9. Oranges – 3g fiber per orange
The OG snack fruit. Yes, you’ll have to peel it (worth it), but you’ll also get a decent hit of fiber and vitamin C. Bonus points if you eat the stringy white stuff—it’s not pretty, but it’s fiber gold.
10. Prunes – 6g fiber per half cup
Grandma was right. Prunes (aka dried plums) are basically the unofficial spokesperson for regularity. Sweet, chewy, and loaded with both soluble and insoluble fiber, they’re the bathroom buddy you didn’t know you needed. Look in the dried fruit section for these guys!
11. Figs – 7g fiber per 4 figs (dried)
These chewy little powerhouses are like nature’s candy—with a secret fiber punch. Great for snacking, tossing on salads, or pairing with cheese if you’re feeling fancy (and still want to stay… regular). Fresh figs are great too and are in season July through September. If you can’t find them fresh at your local grocer, go with dried no sugar added.
There you have it! These everyday fruits pack a serious punch when it comes to keeping your gut happy and things moving along. Toss them in smoothies, snack on them straight, or work them into meals.