And if you’re like most Americans, you’re not getting nearly enough. According to the 2020–2025 U.S. Dietary Guidelines for Americans, women ages 31 to 50 should get 25 grams of fiber daily, and men in the same age range should aim for 31 grams per day. While most people believe they get enough fiber, more than 90 percent of women and 97 percent of men fall short of these recommendations, largely due to the overconsumption of processed foods and drinks, which have been stripped of their fiber (and much of their nutrient value). The solution? More fruits, vegetables, legumes, and whole grains. And an easy—and undeniably delicious—place to start is with fruit. Nature’s candy isn’t just filled with disease-busting antioxidants, minerals, and other essential nutrients, but it’s also an excellent, natural source of dietary fiber. Not all fruits are equal in terms of their fiber content, though. And why not get the most bang for your buck? These are the highest-fiber fruits around.
6 High-Fiber Fruits to Eat Regularly
But if you’re looking for more berry inspo, try adding half a cup to your morning oatmeal, serving them up for dinner in a blackberry and steak salad, or blending them into a smoothie with oats for a double-whammy of fiber. Just remember, if high fiber is your goal, always choose smoothies over juices, as juicing removes the fibrous content of fruits and vegetables. RELATED: You’re Likely Not Getting Enough Flavonoids—So Add These 10 Tasty Superfoods to Your Grocery List ASAP Tropical fruits are fantastic options for keeping smoothies refreshing—check out this creamy mango-turmeric blend with a secret ingredient that may surprise you. Beyond the blender, tropical fruits make divine salsas to top meat, fish, and tacos. RELATED: Tired of Oranges? Grapefruit Is Full of Vitamin C, Too (and Many More Healthy Benefits) The combination of fiber and the sorbitol make these sweet and chewy treats effective in helping get things moving. One of the best ways to eat prunes is to heat them on the stove with a little water, honey, cinnamon, and lemon juice, and then let them plump up. After simmering for a few minutes, let cool and serve over yogurt or oatmeal. Prunes also make a delicious addition to chicken or pork dishes. RELATED: Why Snacking on Dates Is the Smarter, Healthier Way to Satisfy Your Sweet Tooth RELATED: 7 Delicious Ways to Eat More Immunity-Boosting Vitamin C
