41 High Fiber Fruits to Put Your Weight Loss Into Overdrive

41 high fiber fruitsDid you know that a high fiber diet rich in high fiber fruits will help you lose weight?

It worked for me.

All it took was for me to start incorporating high fiber foods into my diet. I started with high fiber fruits and from there I moved on to vegetables, legumes, grains, and other fiber rich foods.

Each of the high fiber fruits in this post have at least 2 grams of fiber per serving, and all of them can be eaten in a variety of ways.

The purpose of this post is threefold:

  1. To share high fiber fruits that you can start to add into your diet to start to lose weight.
  2. Give the fiber content of each fruit so you can calculate how that fruit ties into your daily fiber needs.
  3. To give practical ideas on HOW to eat more of each individual fruit by showing you how to incorporate them into your diet.

I have broken up these high fiber fruits into specific groups including:

  • Fruits to snack on
  • Fruits for smoothies
  • Fruits to cook with
  • Fruits to have for dinner
  • Fruits to have for dessert

Shall we begin?

18 High Fiber Fruits to Snack On

high fiber fruits to snack on


1 cup= 13.4 grams of fiber

Dates are very high in fiber and make for a great high fiber snack food. You can eat them plain or add them to a fruit salad, trail mix, or even on top of a pasta salad.


1 cup = 12.1 grams of fiber

Prunes can be eaten plain after stewing them in water or by adding them to oatmeal or trail mix. Experiment with different ways of eating prunes to find your favorite.


1 cup = 10.2 of fiber

Elderberries are great to snack on if you can find them. When searching for them, be sure to only eat the dark berries as an unripe elderberry can make you sick.


1 cup = 8.9 grams of fiber

A good way to get more guava into your diet is to slice it and add it to Greek yogurt. This makes for a delicious snack that is both high in fiber and high in protein.


1 cup = 6.2 grams of fiber

Raisins are a favorite snack item for many. You can eat them right out of the box or add them to oatmeal, trail mix, salads, or even a sandwich.

Persimmon (also known as Fuyu)

1 medium fruit = 6.1 grams of fiber

You can eat persimmon plain or even as a dried fruit. If eating the plain variety note that ripeness can be determined if the persimmon feels akin to a water balloon.

Cranberries, dried (Craisins)

1 cup = 6 grams of fiber

Dried cranberries are a popular snack to bring along with you to work. You can also add them to salads or as part of a super healthy trail mix.


1 cup = 5.8 of fiber

Okay I admit, figs are not my favorite fruit. The first time my wife and I tried to add figs to our trail mix we thought they were disgusting. However, to each his own, so here are 27 Delicious Ways to Eat Figs.

Mandarin Orange

1 cup = 4.5 grams of fiber

Mandarin oranges make for a great snack that you can eat all by themselves. They are a sweet and savory snack food that just happen to be good for you. You can eat healthy but also enjoy your food… Who would have thunk?


1 medium apple has about 4 grams of fiber.

Apples are one of the Fiber Guardian’s favorite high fiber foods. They are a great snack food as you can carry them just about anywhere, and you can hold them while you eat them with little mess. Compared to oranges, apples are so much friendlier to people like me who hate getting their hands dirty.


1 cup = 4 grams of fiber

Apricots can be eaten fresh for a smooth and sweet treat. You can also add apricot slices to cereal for an interesting combination.

Asian Pear

1 fruit = 4 grams of fiber

Yes you can even eat the skin of an Asian pear. Eating the skin of high fiber fruits is recommend as most of the fiber is found in the skin. Just like eating mash potatoes is not as healthy as a baked potato, you need to be eating the skin on fruits whenever possible.

As far as the Asian peer goes you can eat it fresh, plain and simple, skin and all.


1 medium fruit = 4 grams of fiber.

Grab a pear, walk out the door, and snack on your way to where ever it is you are going.


1 medium orange has  3.1 grams of fiber

Oranges taste fantastic when eaten for breakfast. They also taste great as a snack in the middle of the day. The citrussy goodness will appease your taste buds, and the vitamin C will boost your immune system for a one, two punch.


1 medium fruit = 2.8 grams of fiber

Grapefruit tastes great on its own as a fantastic high fiber snack.


1 cup = 2.5 grams of fiber

Plums are full of antioxidants and a great fruit to have as a snack option.


1 cup = 2.3 grams of fiber

Pineapple slices are a delicious addition to any diet rich in high fiber fruits. Just grab a fresh pineapple, slice it up, and serve.


1 medium fruit= 2.2 grams of fiber.

Nectarines are small yet extremely delicious high fiber fruits. They make an excellent snack item to keep in your bag or even your pocket.

One of the keys to losing weight and living a healthier lifestyle is to make it easy for yourself to succeed. Keeping high fiber fruits readily available to snack on is a major step in the right direction.


8 High Fiber Fruits for Smoothies


high fiber fruits for smoothiesAll you need to make a good smoothie is a simple blender. You can use your mom’s old beat up blender from underneath the oven, or you can get your own personal blender. A personal blender is easy to clean and you can drink right from it, instead of having to dirty another glass!


1 cup = 7.6 grams of fiber

Blackberries are an awesome addition to a smoothie. Whether you make smoothies for breakfast or use them as a post workout supplement blackberries are an excellent high fiber fruit.

Recipe: Raspberry, Blackberry Smoothie


1 cup = 7.2 grams of fiber

Loganberries are high in fiber and are a cross between a red raspberry and a blackberry with a flavor that is somewhere in between the two. Grind them up in a smoothie and enjoy their deliciousness.

Recipe: Loganberry Smoothie


1 cup = 7 grams of fiber

A boysenberry is a mix of many different types of berries and some call it the “ultimate berry.” Why not try it out for yourself?

Recipe: Boysenberry Kiwi Smoothie


1 medium fruit = 3.7 grams of fiber

Mangoes are delicious and can even prevent cancer. They are a wonderful addition to your dinner time smoothie.

Recipe: 4 Ingredient Mango Green Smoothie


1 Medium fruit = 3 grams of fiber

Bananas form the bedrock of any creamy smoothie. I put one in every single smoothie I make. Eating more bananas is crucial to any successful weight loss and healthy eating plan.

Recipe: Strawberry Banana Smoothie


1 medium fruit = 2.6 grams of fiber

Kiwis actually have 5 times the amount of vitamin C in them than just one orange. Pretty cool huh? Add one of these little green bundles of joy to your smoothie right away.

Recipe: Kiwi-Mint Green Smoothie Recipe


1 cup = 2.5 grams of fiber

Papayas are really good for your digestive health due to its fiber content, but also because it contains papain which is a protein dissolving enzyme that eases stomach woes. Pop a little bit into your smoothies for an extra kick in the fight against stomach problems.

Recipe: Coconut Papaya Smoothie


1 medium fruit = 2 grams of fiber

While I am a big fan of peach tea on occasion, you need to actually eat the fruit or blend it up to enjoy the benefits of fiber. Just like you can’t drink orange juice or apple juice all day and expect to reach your daily fiber goals.

Recipe: Perfect Peach Smoothie


5 High Fiber Fruits to Cook With

high fiber fruits to cook with

Cooking with high fiber foods can add a great flavor to your meal. You might not get the full fiber content of the food in question since you are cooking with it, but it is nonetheless good to familiarize yourself with (and learn to love cooking!) healthy foods.


1 Medium fruit = 35.7 grams of fiber

Coconut has a unique flavor and it is fantastic to cook with. Here are 29 delicious ways to cook with coconut and enjoy the wonderful taste that coconut has to offer.


1 Fruit = 13 grams of fiber

My favorite way to eat avocados is to add them onto fish tacos. My wife and I frequently make fish tacos using tilapia and a little bit of fish taco seasoning. Avocados add a cool and crisp taste to an otherwise spicy dish.

Avocados can also help to lose weight and stay healthy by being a great source of healthy fats. Read more about the health benefits of avocados right here.


1 cup has 5 grams of fiber

Currants can be added to any protein dish or you can even make bread with them if you like.


1 cup has 3.5 grams of fiber

Recipe: Chef John’s Fried Sweet Plantains

Carambola (starfruit)

1 cup = 2.9 of fiber

Starfruit is a unique high fiber fruit because of its shape. However, it is not just a fruit that looks awesome, it tastes pretty good too! You can eat it plain or add it to many different meals. Try out this spicy chicken and star fruit recipe for a high fiber and high protein supper.


4 High Fiber Fruits to Eat With Dinner


high fiber fruits to eat with dinnerChayote

1 cup has 4 grams of fiber

Chayote squash makes for an excellent side dish for dinner.


1 cup = 11 grams of fiber

Breadfruit is a very unique high fiber fruit. You can choose to bake it, boil it, fry or roast this fruit. Some say it has the taste of fresh bread and others think it tastes like a potato. You be the judge.


1 cup has 2.5 grams of fiber

Eggplant tastes fantastic as a side. During the summer months, throw some eggplant on your grill as a healthy alternative to french fries.


1 cup = 3 grams of fiber

Applesauce is a favorite among many. You don’t want to overdo it as most applesauce contains added sugar, but it is a certainly a much healthier dinner side than potato chips or bread sticks.


6 High Fiber Fruits for Dessert



1 cup = 6.5 of fiber

Gooseberries make a delicious jam that can be added to other high fiber foods such as whole grain biscuits or oatmeal.


1 medium fruit= 13.9 grams of fiber

Sapodilla makes for a fantastic addition to ice cream. To make this tasty treat you can follow this recipe on how to make Chikoo ice cream.

Dessert Fruits4 More Fruits for dessert

Mix the following high fiber fruits into a dish and then add cool whip or whip cream. Yes, I know that cool whip has sugar, but it does make for an amazingly delicious dessert.

  • Raspberries 1 cup = 8.4 grams of fiber
  • Blueberries 1 cup = 4 grams of fiber
  • Strawberries 1 cup = 4 grams of fiber
  • Cherries 1 cup = 3.3 grams of fiber

Well, there you have it. 41 high fiber fruits to eat for every occasion. Just don’t eat them all at once mmkay?

Thanks for reading!

-Jordan, Your Fiber Guardian



Stepping up Your Game #3: Start out with a Bang: High Fiber Breakfast Ideas

High Fiber Breakfast IdeasGood morning sunshine!

It is another bright and cheery morning. This is true whether it is actually sunny or raining where you are. Your day is what you make it, and if you look upon the rain clouds with a smile on your face, the world is going to always appear bright and sunny.

Anyways, if you are looking for awesome high fiber breakfast ideas to help you step up your game, welcome! Breakfast is the most important meal of the day, and if you want to eat healthy throughout the day, the best way to accomplish that goal is to start strong.

  • Keep reading for 7 high fiber breakfast ideas.


Fiber Focus Friday: The Un-Rhymable Orange

orangesIt is indeed true that nothing rhymes with the word orange! Don’t believe me? Try it for yourself!

That pointless, (albeit fun) exercise aside, the orange It is an extra special fruit, and now it is on display for all to see here at Fiber Focus Friday!

The orange is a citrus fruit that tastes of sunshiny days and leaves delicious tones of tanginess all through your taste buds. You can eat it with breakfast, or as a snack during the day! Any way you slice it, an orange is a good friend to keep around.

Let’s learn more about it shall we?

And as always, please drop me a line to suggest the next Fiber Focus Friday topic!

The Health Benefits of Eating Oranges

Oranges are the perfect addition to any high fiber diet. They also really pack a punch with many other health benefits. Orange health benefits include:

  1. Immune system boosting powers. Oranges are super high in Vitamin C at 54 mg per 1 fruit. Vitamin C consumption can be a controversial topic, but the Fiber Guardian approves of getting as much as you can to keep the disease fighting parts of your body strong. It is a powerful antioxidant, and it can help you to avoid getting sick, and even help to ease cold symptoms.
  2. Oranges are also rich in many other antioxidants that help to prevent some diseases. Antioxidants are especially helpful when you are eating different fruits and vegetables and getting a variety of these disease fighting superpowers.
  3. It is a high fiber food, and as we know, high fiber foods are the way to go. Enough said here.
  4. Choline is a nutrient found in oranges that can actually help with sleep, muscle movement, and even learning and memory.
  5. Consuming oranges will aid in preventing heart disease, cancer, stroke, high blood pressure, and diabetes. Avoiding any one of these ailments is indeed reason enough to start eating oranges!


75 High Fiber Foods for Breakfast, Lunch, and Dinner

High Fiber Foods- For an Awesome Dinner-min

Hey guys! Welcome to another post from the Fiber Guardian. It has been awhile since I have written a meaty (no pun intended) post, and I cannot wait to share it with you all! High fiber foods are everywhere and this post will help you to find them.

Fiber can be found in all kinds of different foods and meal varieties. This high fiber foods list will make it clear that there is no reason for 95% of Americans to be short on their fiber requirements. In fact, eating enough fiber per day is super easy!

From breakfast, to lunch, to dinner, you can very easily reach your daily fiber goals if you are choosing the right high fiber foods.

It is my hope that you will be able to find some good ideas listed here in order to not only find foods that you like, but also to find foods that will help you change your life.

You deserve to be healthy, and you deserve to live a happy life. Why not start today? 🙂 (more…)

Fiber Focus Friday: Boundless Blackberries

Blackberries are super awesome for you!Featured today on Fiber Focus Friday is the boundless blackberry. The blackberry is delicious and nutritious, and it is a great fruit to add to your diet. It lands here on Fiber Focus Friday because of its amazing health benefits, and the fact that it is of course, high in fiber.

As always, please comment with any questions or suggestions for future foods to be featured on Fiber Focus Friday!

Lets delve right in and see what this awesome fruit has to offer!



Fiber Focus Friday: The Beany Bean

Beans are super healthy for you!Featured this week on Fiber Focus Friday is a food well deserving of the title of ULTIMATE HIGH FIBER FOOD. Beans (in the legume family) are one of the best foods you can possibility eat.

Beans are extremely high in fiber and protein, and eating them brings a great many health benefits.

However, it is indeed true that while beans are indeed a great food to eat the old diddy still holds truth.

“Beans, Beans, the musical fruit, the more you eat, the more you toot!”

I first remember my Grandma singing that to me, but we can only guess at the saying’s first origins. Regardless, beans can indeed make you gassy, but that is why water consumption is key when starting to eat these types of foods!

Thanks for stopping by, and enjoy learning about this magically musical food!


Fiber Focus Friday: The Beaming Banana

Featured today on Fiber Focus Friday is the amazingly balanced and beaming banana. There is no other fruit quite like it. It’s cheap, versatile, and tastes amazing.

As always, please comment with any questions or suggestions for future foods to be featured on Fiber Focus Friday! I want this post series to continue and to be AWESOME for generations to come (okay maybe not that long, but I am showing no times of stopping any time soon!).

Without further ado, let us discuss the beautifully magnificent banana!


Fiber Focus Friday: Broccoli, the BOLD choice


Featured today on Fiber Focus Friday is the vegetable that turns the noses of children, is considered by some to have the taste equivalence of several blades of grass, and somehow finds its way into most Chinese food trays, Let me introduce the fabulous broccoli stalk! Broccoli is an amazing food with more health benefits that a can of ACME super juice. Wondering what that is? Don’t think too hard, because I made it up! Sorry!

Anyways, in this post you will learn all about broccoli. From its fiber content, to how to grow it, as well as some excellent nutrition/fun facts to carry on with you as you leave this site.

As always, please comment with any questions or suggestions for future foods to be featured on Fiber Focus Friday! Also, please share this post with your friends and family because honestly, is there anyone that wouldn’t benefit from a little bit more broccoli in their lives?? (more…)

Fiber Focus Friday: Scintillating StarFruit


Featured today on Fiber Focus Friday is a fruit unique in its shape and taste. It is a fruit so awesome that it makes the sun jealous and the moon nervous. Little children might cry at the sight (from fear or happiness), and adults underestimate its true potential as they take their first savory bite.

This food that has so captured your attention is the mighty starfruit! The Starfruit is lucky enough to be featured on Fiber Focus Friday, and now stands beside Apples, Almonds, Sweet Potatoes, Blueberries, and Oatmeal as some of the most awesome high fiber foods.

As you may have become accustomed to if you have read any of the past Fiber Focus Friday articles, this post will be helping you to learn all there is to know about the starfruit!

As always, please comment with any questions or suggestions for future foods to be featured on Fiber Focus Friday!

The Starfruit Quick Fact Card

For a quick starfruit overview check out the card below.


Fiber Content of Starfruit


Fiber Focus Friday: Outstanding Oatmeal (Featuring 10 Awesome Recipes!)

Featured today on Fiber Focus Friday is nothing less than OATMEAL, and it is indeed OUTSTANDING. Oatmeal is one of the best fiber foods for you and it packs a wallop when it comes to both weight loss and nutrition.

As many of the other foods featured on Fiber Focus Friday– oatmeal is a superfood. It tastes awesome (in the right form) and it comes in all kinds of different varieties. Oatmeal can be enjoyed by both young and old, for breakfast or for dinner. There is nothing to stop you from adding it to your diet right away!

Have Oatmeal for Breakfast to start your day out great!In this post you will be privileged to discover:

  1. The health benefits of eating oatmeal

  2. The Oatmeal quick fact card for easy reference. 

  3. 7 Different ways to eat oatmeal

  4. The origin of oatmeal

  5. The Fiber Content of oatmeal

  6. The calorie content of oatmeal

  7. How to make your own oatmeal

  8. Oatmeal nutrition facts and fun facts 

  9. How I eat my own oatmeal

  10. 10 Awesome oatmeal recipes with links!

  11. Final thoughts on Oatmeal