Fruit with the most fiber

Fiber-rich fruits: 7x fruits high in fiber

Fiber contributes to a good digestion, gives you a satiated feeling after eating and reduces the risk of all kinds of nasty diseases such as cardiovascular disease and type 2 diabetes. You need about 30 to 40 grams of dietary fiber per day. One way to get that is to eat fruits high in fiber. To get you started, we would like to put together a list of high-fiber fruits for you. That way you can easily get the right fruit fibers at home.

Row of high-fiber fruits

1. Pomegranate

A pomegranate is the fruit with the most fiber. In fact, one 150-gram pomegranate contains about 5.1 grams of fiber. That is equivalent to 3.4 per 100 grams. Especially the seeds of this fruit are high in fiber. Delicious to suck on, or add to a salad as a garnish.

2. Blackberries

Blackberries are also a high-fiber fruit. In one 125-gram bowl of blackberries, there are already 3.9 fibers. That’s equivalent to 3.1 per 100 grams. You can eat them on the go as a healthy snack. Or you can add them to a bowl of yogurt with granola. Nice and sweet in taste and therefore also good for your body.

3. Raspberries

Raspberries, like blackberries, are particularly rich in fiber. In a 100-gram serving of raspberries, there are 2.5 grams of fiber. Raspberries also taste deliciously pure. The perfect snack in the high-fiber products category, but also a cheerful garnish for breakfasts and desserts.

4. Pear
A 225-gram pear contains a whopping 5 grams of fiber. That’s equivalent to 2.2 per 100 grams. Note: be sure to eat a pear with its skin. Because the skin alone contains a third of all fruit fiber. So it’s a shame to peel it off. Just rinse it under the cold tap.

5. Apple

You will also find relatively high amounts of fiber in apple. A total of about 2 per 100 grams. But because an apple easily weighs 135 grams, you’ll get to 2.7 grams sooner. As with pear, much of the fiber in apple is in the skin. So save yourself the trouble of peeling an apple and eat it that way.

6. Orange

An orange contains as much fiber as an apple. About 2 per 100 grams and up to 3.4 grams each. Cut an orange into segments and easily eat the pulp out. Also delicious to squeeze, but remember that a lot of fiber is lost in the process. Squeezed juice contains only 0.3 fiber per 100 grams.

7. Banana

Finally, another high-fiber fruit not to be missed in this list: banana. This yellow rascal contains about 1.9 per 100 grams and that can add up to 3.1 grams of fiber per piece. Very good for your digestion and, as with all fruits with lots of fiber, drink plenty of water with them. Then you’ll avoid constipation.

Combine vegetables high in fiber with fruit fiber

Are you trying to boost your gut flora? Do you want to lose weight by eating easily digestible dietary fiber? Or are you hoping to lower your bad cholesterol levels? Then you can choose to eat other products high in fiber in addition to fruit. How about vegetables, for example? Some vegetables high in fiber are celeriac, endive, pak choi, string beans, green beans and Brussels sprouts. But broccoli, parsnips and pumpkin are also vegetables high in fiber.

Other high-fiber products

Besides fruits and vegetables, there are a lot of other products that are high in fiber. These are found particularly in whole grain cereal products, such as rye bread, brown rice, oatmeal and whole grain pasta or bread. Legumes, such as brown beans, red lentils and chickpeas, are also particularly high in fiber. So are nuts and potatoes. Animal products, such as meat and dairy, do not contain fiber. So products high in fiber are actually always plant-based.