High-Fiber Fruits and How to Eat Them

The latest dietary guidelines published by the USDA recommends about 34 grams of fiber per day for men, and about 28 grams daily for women. But the average American only gets about 16 grams of fiber in a day. How can we fill in those gaps?

Eat more fruit!

All fruits (really, all plant-based foods) are good sources of dietary fiber, but some are true overachievers when it comes to all of the amazing health benefits that fiber brings.

Banana

Fiber content: 3.1 grams per large banana

How to eat: Always peel bananas. You can eat them raw—either whole or sliced into cereal or onto a peanut butter sandwich—or bake into bread, freeze and then blend into “ice cream,” or mash.

Durian

Fiber content: 4.6 grams per half cup

How to eat: Try the notoriously smelly durian fruit while holding your nose. Rookies may want to opt for pre-made smoothies, pastries or ice cream. If you’re feeling adventurous, you can carefully open a whole durian by using a screwdriver and hammer to separate the shell at the seams. Then, take out a pod and suck on the end until the pulp comes out. It tastes a million times better than it smells, we promise!

Avocado

Fiber: 5 grams per half cup

How to eat: Scoop out of its shell-like skin, then slice onto sandwiches, spread onto toast or mash to make guacamole.

Breadfruit

Fiber content: 5.4 grams per half cup

How to eat it: This tropical fruit should only be eaten once ripe—look for smooth, yellowish-green skin with some brown cracks. Eat it steamed, baked, sautéed or fried, like a potato. You can also bake breadfruit into desserts.

Persimmon

Fiber content: 6 grams per persimmon

How to eat: Avoid the super-sour Hachiya persimmon; go for the tomato-shaped Fuyu variety. Eat them raw, with or without their waxy, nutrient-dense peel.

Pear

Fiber content: 6 grams per medium pear

How to eat: Most of the fiber is found in the skin, so leave the skin on. Pears are great raw, baked with cinnamon or even blended into a smoothie!

Kumquat

Fiber content: 6.5 grams per 5 fruits

How to eat: Eat these tiny fruits whole—just pop them into your mouth. The peel is sweet, while the flesh is tart. Roll one between your fingers first to mix the flavors, and chew well to make them sweeter. The seeds are edible, but bitter, so spit them out if you don’t like the taste.

Pomegranate

Fiber content: 11.3 grams per pom

How to eat: Pomegranates can be intimidating, but they’re so worth it! Just cut off the top, scoop out the fruit-covered seeds, and eat them whole.