Fiber is an essential part of a healthy diet because it keeps you full and keeps you full. It has a ton of health benefits for your body, from your gut to your heart. Yet most Americans don't get enough fiber.
According to the Mayo Clinic, fiber is a compound found in plant-based foods like fruits, vegetables, legumes, and whole grains that the body cannot break down or digest.
There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and body fluids, forming a gel-like substance as it passes through your system, slowing digestion. Insoluble fiber doesn't dissolve, but instead absorbs fluids and other substances, adding bulk to your stool. These types of fiber help eliminate waste from your body, maintain intestinal health, improve digestion, and manage blood sugar levels.
“Fiber is truly a nutritional superstar, providing so many benefits to our health,” Frances Largeman Ross, R.D., author of Everyday Snack Tray, tells TODAY.com.
What are the benefits of fiber?
“Fiber is best known for aiding digestion by helping keep bowel movements regular,” says Natalie Rizzo, R.D., nutrition editor at TODAY.com.
Insoluble fiber helps normalize bowel movements by adding bulk to stools, softening them so they're easier to pass, and helps your body process waste, preventing constipation and reducing your risk of colon diseases like hemorrhoids, according to the Cleveland Clinic. A diet high in fiber has also been linked to a reduced risk of colon cancer, according to Largeman-Ross.
“Fiber is also essential for gut health! Gut health impacts inflammation, skin health, immunity, and even mental health,” says Largeman-Roth. Soluble fiber feeds the good bacteria that live in the colon, nourishing your gut microbiome. It's also been shown to help lower cholesterol levels, Largeman-Roth adds.
A diet high in fiber has also been linked to a lower risk of colon cancer, according to Largeman-Roth. Experts also point out that fiber can benefit heart health: Soluble fiber helps remove bad cholesterol (LDL) from the body, and studies have shown that eating fiber can lower cholesterol levels, Rizzo said.
According to the Mayo Clinic, fiber, especially soluble fiber, slows sugar absorption and helps lower blood sugar levels, which may reduce the risk of type 2 diabetes, Largeman-Roth says.
“It slows gastric emptying so that fiber foods stay in your stomach longer, helping you feel fuller between meals,” says Rizzo, which can help with weight management and loss.
How much fiber do you need?
According to the United States Department of Agriculture, the recommended daily intake of dietary fiber is about 14 grams per 1,000 calories of food. “For an average person consuming 2,000 calories a day, that comes to about 28 grams,” says Largeman-Roth. According to the Institute of Medicine's Dietary Reference Intake Guidelines, daily fiber intake varies by age and gender.
Adults under 50
Men: 38g Women: 25g
Adults aged 51 and over
Men: 30 grams Women: 21 grams
“Generally speaking, simply put, I would typically recommend that adults strive for at least 30 grams per day,” Largeman-Roth says.
How much fruit should you eat?
Generally speaking, you should aim to eat at least two servings of fruit per day. “Aim to eat five to seven servings of fruits and vegetables combined per day, with about half of those servings being fruit,” says Largeman-Roth.
One serving of fruit is equivalent to about 1 cup of fresh fruit, 1/2 cup of dried fruit, or 1 cup of 100% fruit juice, Rizzo said.
But the recommended amount of fruit you should eat per day also depends on your daily calorie needs, according to the USDA: The number of calories you need per day depends on your age, gender, and activity level, according to Largeman-Ross.
Fruits rich in dietary fiber
All fruits contain fiber, whether fresh, frozen, or dried, but some fruits have more fiber than others. In general, fruits that are eaten with the skin, such as berries, tend to have more insoluble fiber.
Here are 11 nutritionist-approved, fiber-rich fruits to add to your diet for gut and heart health.
Pear
“Many people love pears because they're sweet and tender, but they don't realize they're also high in fiber,” Rizzo says. According to the USDA, one medium pear contains 6 grams of fiber, which is about 20 percent of an adult's daily fiber intake. Pears are also a good source of vitamin C, and are rich in minerals and other nutrients, Rizzo says. “This juicy fruit also contains 190 mg of potassium per medium pear,” Largeman-Roth says.
“There are many varieties of pears with different textures and flavors, so you can choose the one you like best,” Rizzo says.
raspberry
Raspberries are full of flavor and packed with fiber and other nutrients. “These jewel-like berries are packed with fiber: one cup provides 8 grams of fiber and only 64 calories,” says Frances Largeman Ross. If you want to increase your fiber intake and get a boost of antioxidants, vitamins, and minerals, raspberries are the perfect fruit.
According to Largeman-Roth, one cup of raspberries contains 186 milligrams of potassium, which is important for heart function. Low in calories and fat, these bright pink berries are a great snack to eat on their own or as a topping for oatmeal, yogurt, or cereal to add a naturally sweet flavor.
apple
Eating an apple a day might keep your doctor away and prevent constipation. One medium apple (with skin) has about 4 grams of fiber, according to Largeman-Roth. “The fiber is in the skin, so be sure to eat it with the skin,” says Rizzo. Apples are rich in vitamins C and E and contain quercetin, an antioxidant flavonoid, which may help protect pancreatic cells from cancer, says Largeman-Roth.
blueberry
Blueberries are tiny powerhouses packed with fiber and other nutrients. Experts say one cup of blueberries provides about 4 grams of fiber. “Blueberries are also rich in anthocyanins, antioxidants that help reduce inflammation,” says Rizzo.
The anti-inflammatory properties of blueberries may help prevent heart disease, cancer and Alzheimer's, says Largeman-Roth. Blueberries are also a good source of beneficial plant compounds, including vitamins C and K, manganese and polyphenols, TODAY.com previously reported.
avocado
Although avocados are often considered a vegetable or produce neutralizer, they are technically a fruit. “You wouldn't think they were high in fiber because they're so rich and creamy,” says Largeman-Ross.
Recommendation
According to the USDA, one serving of raw avocado (about one-third of the whole fruit) contains about 3 to 4 grams of fiber. One serving also contains 5 grams of heart-healthy monounsaturated fat and 254 milligrams of potassium, says Largeman-Roth. This creamy, mild fruit can be eaten on its own with lemon and salt, on salads or rice bowls, mashed into guacamole, or mixed with cocoa for a rich avocado chocolate pudding.
guava
This delicious tropical fruit is also packed with fiber: one cup of guava has a whopping 8 grams of fiber, according to the USDA. Guavas are naturally low in fat and calories and are rich in nutrients like vitamin C, potassium and minerals.
The brightly colored, sweet fruit is also a great source of carotenoids, antioxidants that fight free radicals and protect against the damage caused by oxidative stress, which reduces your risk of many diseases, according to the Cleveland Clinic.
fig
Figs are a delicious, mild fruit with plenty of health benefits. Three to five fresh figs contain about 5 grams of fiber, making them a good source of dietary fiber, according to Largeman-Roth. They're also rich in antioxidants, minerals and other nutrients. “One serving of figs contains the same amount of calcium as half a cup of milk,” says Largeman-Roth.
Fresh figs can be enjoyed plain, on top of yogurt or salads, or stuffed with feta or goat cheese for a delicious sweet and salty snack.
orange
Oranges are packed with fiber and nutrients, and they're a convenient, portable fruit. One large orange has about 4 grams of fiber, according to Largeman-Ross. Oranges are known to be a good source of vitamin C, as well as potassium, magnesium and other antioxidants, says Rizzo. Plus, oranges are naturally low in calories, and “since they're almost 90 percent water, they help keep you hydrated,” says Rizzo.
prune
Prunes (technically dried plums) often get a bad rap and are stereotyped as something old people eat to keep their bowels in order, but their colon-boosting benefits are no joke: This sweet, nutritious dried fruit is a great source of soluble and insoluble fiber.
“Prunes are a good source of fiber, with 3 grams per serving (4-6 prunes), and prunes, which contain prebiotics, are especially good for your gut microbiome,” says Largeman-Roth. Research has shown that eating prunes regularly promotes healthy gut microbiome, she adds, especially in postmenopausal women. Prunes are rich in potassium and other nutrients. “Eating prunes is also beneficial for keeping bones strong,” says Largeman-Roth.
kiwi
Kiwi, or kiwi fruit, is tart and packed with fiber and other nutrients. According to the USDA, one raw kiwi fruit has just over 2 grams of fiber. “But because kiwis are small, you could eat two and still be fine,” says Rizzo. And one kiwi contains 100 percent of your daily vitamin C intake, Rizzo adds. Don't be fooled by the fuzzy skin; the skin is edible too, and packed with fiber and nutrients.
strawberry
Strawberries are a favorite summer treat: “All the little dots you see on the surface of a strawberry are seeds, and each serving (1 cup) contains over 3 grams of fiber,” says Largeman-Roth.
According to the Cleveland Clinic, strawberries are rich in antioxidants that protect cells from damage, as well as manganese, folate, and potassium. “Strawberries also have brain health benefits,” says Largeman-Roth. “Older adults may benefit from improved memory if they eat strawberries regularly.”
