Of all the many, many reasons to eat produce on the regular (taste, texture, and color, for starters), fiber is definitely up there—especially if you’re talking about high-fiber fruits specifically. “You’re probably looking at somewhere between two to five grams of fiber per fruit,” on average, Vincci Tsui, RD, a certified intuitive eating counselor based in Canada, tells SELF, but some types can actually pack much, much more, even hitting double digits.
That’s huge, since choosing a high-fiber option can help boost your overall daily intake—and the majority of Americans don’t hit their target. Over time, this can turn into a big problem, since a fiber deficiency can have real consequences for your well-being. Research suggests that a low-fiber diet may raise your risk for a whole host of serious health conditions, including colon cancer (which happens to be increasingly common among young people, especially women), Janice Dada, MPH, RDN, a certified intuitive eating counselor based in California, tells SELF. Fiber can also help manage constipation, reduce “bad” LDL cholesterol and blood sugar, and help keep you full after a meal or snack, among many other perks.
As for how much you should be taking in? Fiber requirements “vary based on our age, activity level, calorie needs, and medical conditions, but most people need between 25 and 38 grams per day,” Dada says. With fiber’s many health benefits in mind, we rounded up a whole bunch of high-fiber fruits that deliver an especially impressive amount of that helpful carb per capita (and thus hard-to-beat bang for your buck). Who knows—you might even find that some of these options will have you halfway to your daily goal with just one or two servings.
1. Apples
5 grams of fiber per each medium piece of fruit (with skin)
“They say an apple a day keeps the doctor away, and I think part of the reason why is because of the fiber content,” Tsui says. That includes pectin, a soluble variety—meaning that it dissolves in water—that has “benefits for gut health, and can also help lower cholesterol,” she adds. Whether you’re a fan of the tart greens or sweet reds, just keep in mind that apples’ colorful exterior isn’t solely for show: Much of the fiber actually sits closer to the skin of the fruit, so you’ll want to keep the peel on to maximize your intake.
2. Kiwi
5 grams of fiber per cup
While kiwis only contain a little over two grams of fiber each, they’re so teeny that you can easily eat a few in one sitting, rapidly boosting your intake, according to Dada. What’s more, the nutritional benefits don’t stop there: Touted as the “most nutrient-dense of all the major fruits” by Utah State University, kiwis actually contain more vitamin C per serving than oranges and more potassium per serving than bananas. Finally, they contain an enzyme known as actinidin, which is thought to help break down protein and aid in digestion.
3. Pears
6 grams of fiber per each medium piece of fruit
