\n\u00a0Fiber<\/b>
\n<\/tr>\n
2. Apples <\/p>\n
Apples have 4 grams of fiber per serving.<\/p>\n
istetiana \/ Getty Images<\/p>\n
- \n
- Fiber: <\/strong>4 g<\/li>\n
- Serving Size:<\/strong> 1 medium apple (182 g)<\/li>\n<\/ul>\n
Apples are a high-fiber summer fruit that you can enjoy year-round.\n<\/p>\n
The skin and flesh of apples contain both soluble and insoluble fiber<\/a>. About 70% of the fiber content in an apple is insoluble fiber, while the rest is a type of soluble fiber known as pectin<\/a>.\n<\/p>\n
According to one review, a higher fiber diet may reduce the risk of dying from cancer and heart disease.<\/p>\n
3. Star Fruit <\/p>\n
Star fruit has around 4 grams of fiber per serving.<\/p>\n
galitskaya \/ Getty Images<\/p>\n
- \n
- Fiber: <\/strong>3.7 g<\/li>\n
- Serving Size: <\/strong>1 cup<\/li>\n<\/ul>\n
Star fruit (Averrhoa carambola) is a tropical fruit<\/a> best enjoyed in the summer.\n<\/p>\n
Because it is high in fiber and low in calories, star fruit may help maintain normal blood sugar levels.\n<\/p>\n
Star fruit also contains antioxidants and various minerals and has had anti-inflammatory and blood pressure-lowering effects in lab studies.\n<\/p>\n
4. Mangoes <\/p>\n
Mangoes have around 3 grams of fiber per serving.<\/p>\n
apomares \/ Getty Images<\/p>\n
- \n
- Fiber: <\/strong>3 g<\/li>\n
- Serving Size: <\/strong>1 cup<\/li>\n<\/ul>\n
Eating mangoes may help you increase your fiber intake and other essential nutrients.\n<\/p>\n
In adults, mango consumption has been linked to decreased daily added sugar, sodium, and cholesterol intake. It’s also been linked to increased daily fiber, magnesium, potassium, folate, vitamin A, vitamin C, and vitamin E intake.\n<\/p>\n
Some research shows that eating mangoes may also help with weight management.<\/p>\n
5. Peaches <\/p>\n
Peaches have around 2 grams of fiber per serving.<\/p>\n
Diana Robinson Photography \/ Getty Images<\/p>\n
- \n
- Fiber: <\/strong>2 g<\/li>\n
- Serving Size: <\/strong>1 medium peach<\/li>\n<\/ul>\n
Peaches are a soft and fuzzy summer fruit offering various health benefits.\n<\/p>\n
Peaches contain other beneficial nutrients besides fiber, including minerals, organic acids, and the antioxidants flavonoids and anthocyanins.\n<\/p>\n
Soluble fiber in peaches has promoted gut health and helped reduce blood pressure and cholesterol.<\/p>\n
6. Bananas <\/p>\n
Bananas have around 3 grams of fiber per serving.<\/p>\n
Kinga Krzeminska \/ Getty Images<\/p>\n
- \n
- Fiber: <\/strong>3 g<\/li>\n
- Serving Size: <\/strong>1 medium banana<\/li>\n<\/ul>\n
Bananas are also available year-round, but are considered a tropical summer fruit.\n<\/p>\n
Bananas contain both fiber and resistant starch, a type of undigested carbohydrate in the gut. Resistant starch has acted similarly to prebiotics<\/a> and improved gut health.\n<\/p>\n
Resistant starch in bananas may also help manage diabetes.\n<\/p>\n
7. Apricots <\/p>\n
Apricots have around 1 gram of fiber per serving.<\/p>\n
Westend61 \/ Getty Images<\/p>\n
- \n
- Fiber: <\/strong>1 g<\/li>\n
- Serving Size: <\/strong>1 apricot<\/li>\n<\/ul>\n
Apricots are a stone fruit<\/a> that is often compared to peaches.\n<\/p>\n
Apricots are seasonal in the spring and summer and contain phenolic and carotenoid compounds that act as antioxidants.\n<\/p>\n
Apricots also contain soluble fiber that has helped prevent constipation and lower cholesterol levels.\n<\/p>\n
8. Cherries <\/p>\n
Cherries have around 3 grams of fiber per serving.<\/p>\n
Ekaterina Smirnova \/ Getty Images<\/p>\n
- \n
- Fiber: <\/strong>3 g<\/li>\n
- Serving Size: <\/strong>1 cup<\/li>\n<\/ul>\n
There are many different types of cherries, all of which contain fiber.\n<\/p>\n
Besides fiber, cherries also contain vitamins, minerals, and antioxidants that have anti-inflammatory properties.\n<\/p>\n
Various human and animal studies have found that consuming cherries may help lower the risk of inflammatory diseases<\/a> like arthritis, heart disease, and diabetes.\n<\/p>\n
9. Guava <\/p>\n
Guavas have close to 9 grams of fiber per serving.<\/p>\n
\u00a9 copyright 2011 Sharleen Chao \/ Getty Images<\/p>\n
- \n
- Fiber: <\/strong>8.9 g<\/li>\n
- Serving Size: <\/strong>1 cup<\/li>\n<\/ul>\n
Guava is another summer fruit native to tropical regions of the world. It contains fiber and other beneficial nutrients.\n<\/p>\n
Traditionally, guava has been used to treat digestive issues. However, research shows that the fruit may also benefit diabetes, heart disease, and cancer prevention.\n<\/p>\n
10. Passion Fruit <\/p>\n
Passion fruit has close to 6 grams of fiber per serving.<\/p>\n
Diana Miller \/ Getty Images<\/p>\n
- \n
- Fiber:<\/strong> 6.1 g<\/li>\n
- Serving Size: <\/strong>1\/4 cup<\/li>\n<\/ul>\n
Passion fruit is a small but mighty high-fiber summer fruit. Due to its nutrient-rich nature, passion fruit has been linked to several health benefits.\n<\/p>\n
Lab research suggests that passion fruit may help lower oxidative stress<\/a>.\n<\/p>\n
Passion fruit may also help with high blood pressure, muscle soreness, and nervous system function.\n<\/p>\n
How Much Fiber Should You Consume Daily? <\/p>\n
\nHow Much Fiber You Need In a Day
\n<\/tr>\n\n\u00a0Age (Years)
\n\u00a0Men<\/b>
\n\u00a0Women<\/b>
\n<\/tr>\n\n 51+<\/td>\n 28 g\u00a0<\/td>\n 22 g\u00a0<\/td>\n<\/tr>\n \n 31-50<\/td>\n 31 g\u00a0<\/td>\n 25 g\u00a0<\/td>\n<\/tr>\n \n 19-30\u00a0<\/td>\n 34 g\u00a0<\/td>\n 28 g\u00a0<\/td>\n<\/tr>\n \n 14-18<\/td>\n 31 g\u00a0<\/td>\n 25 g\u00a0<\/td>\n<\/tr>\n \n 9-13\u00a0<\/td>\n 25 g\u00a0<\/td>\n 22 g\u00a0<\/td>\n<\/tr>\n \n 4-8\u00a0<\/td>\n 20 g\u00a0<\/td>\n 17 g\u00a0<\/td>\n<\/tr>\n \n 2-3\u00a0<\/td>\n 14 g\u00a0<\/td>\n 14 g\u00a0<\/td>\n<\/tr>\n Dietary Reference Intakes (DRI) for Fiber<\/p>\n
- \n
- Most adults (90% of women and 97% of men) in the U.S. do not get enough fiber in their diets.<\/li>\n
- Dietary fiber decreases heart disease risk, improves digestive and metabolic health, and helps prevent specific cancers.<\/li>\n
- It’s vital to know how much fiber <\/a>you should get daily and do your best to aim for that.<\/li>\n
- Fruits are an excellent source of fiber<\/a>, in addition to vegetables, whole grains, nuts, seeds, and legumes.<\/li>\n
- High-fiber summer fruits and other foods can be included with meals and snacks throughout the day to help you reach your fiber goals.<\/li>\n<\/ul>\n
Key Takeaways <\/p>\n
- \n
- Specific high-fiber fruits are in season and at their freshest during the summer.<\/li>\n
- Many summer fruits are good sources of fiber and other beneficial nutrients, like vitamins, minerals, and antioxidants.<\/li>\n
- Getting enough fiber each day, 28 to 34 grams per day for adults, may lower your risk of heart disease and other health conditions.<\/li>\n<\/ul>\n
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process<\/a> to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.<\/p>\n
- \n
- \n
Vahapoglu B, Erskine E, Gultekin Subasi B, Capanoglu E. Recent studies on berry bioactives and their health-promoting roles<\/a>.\u00a0Molecules. 2021;27(1):108. doi:10.3390\/molecules27010108<\/p>\n<\/li>\n
- \n
Dietary Guidelines for Americans. Food sources of dietary fiber<\/a>.<\/p>\n<\/li>\n
- \n
USDA SNAP-Ed Connection. Apples<\/a>.<\/p>\n<\/li>\n
- \n
Oyenihi AB, Belay ZA, Mditshwa A, Caleb OJ. “An apple a day keeps the doctor away”: The potentials of apple bioactive constituents for chronic disease prevention<\/a>.\u00a0J Food Sci. 2022;87(6):2291-2309. doi:10.1111\/1750-3841.16155<\/p>\n<\/li>\n
- \n
Lakmal K, Yasawardene P, Jayarajah U, Seneviratne SL. Nutritional and medicinal properties of Star fruit (Averrhoa carambola): A review<\/a>.\u00a0Food Sci Nutr. 2021;9(3):1810-1823. doi:10.1002\/fsn3.2135<\/p>\n<\/li>\n
- \n
USDA SNAP-Ed Connection. Mangos<\/a>.<\/p>\n<\/li>\n
- \n
Papanikolaou Y, Fulgoni VL 3rd. Mango consumption is associated with improved nutrient intakes, diet quality, and weight-related health outcomes<\/a>.\u00a0Nutrients. 2021;14(1):59. doi:10.3390\/nu14010059<\/p>\n<\/li>\n
- \n
USDA SNAP-Ed Connection. Peaches<\/a>.<\/p>\n<\/li>\n
- \n
Mihaylova D, Popova A, Desseva I, et al. Comparative study of early- and mid-ripening peach (Prunus persica\u00a0L.) varieties: Biological activity, macro-, and micro- nutrient profile<\/a>.\u00a0Foods. 2021;10(1):164. doi:10.3390\/foods10010164<\/p>\n<\/li>\n
- \n
USDA SNAP-Ed Connection. Bananas<\/a>.<\/p>\n<\/li>\n
- \n
Phillips KM, McGinty RC, Couture G, et al. Dietary fiber, starch, and sugars in bananas at different stages of ripeness in the retail market<\/a>.\u00a0PLoS One. 2021;16(7):e0253366. doi:10.1371\/journal.pone.0253366<\/p>\n<\/li>\n
- \n
USDA SNAP-Ed Connection. Apricots<\/a>.<\/p>\n<\/li>\n
- \n
Al-Soufi MH, Alshwyeh HA, Alqahtani H, et al. A review with updated perspectives on nutritional and therapeutic benefits of apricot and the industrial application of its underutilized parts<\/a>.\u00a0Molecules. 2022;27(15):5016. doi:10.3390\/molecules27155016<\/p>\n<\/li>\n
- \n
USDA SNAP-Ed Connection. Cherries<\/a>.<\/p>\n<\/li>\n
- \n
Kelley DS, Adkins Y, Laugero KD. A review of the health benefits of cherries<\/a>.\u00a0Nutrients. 2018;10(3):368. doi:10.3390\/nu10030368<\/p>\n<\/li>\n
- \n
Kumar M, Tomar M, Amarowicz R, et al. Guava (Psidium guajava\u00a0L.) leaves: Nutritional composition, phytochemical profile, and health-promoting bioactivities<\/a>.\u00a0Foods. 2021;10(4):752. doi:10.3390\/foods10040752<\/p>\n<\/li>\n
- \n
Prasertsri P, Sinnitithavorn K, Raroengjai C, et al. Immediate effects of passion fruit juice supplementation on working ability and attention in healthy participants<\/a>.\u00a0Curr Res Physiol. 2024;7:100120. doi:10.1016\/j.crphys.2024.100120<\/p>\n<\/li>\n
- \n
USDA. 2020-2025 Dietary Guidelines for Americans<\/a>.<\/p>\n<\/li>\n
- \n
Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The health benefits of dietary fibre<\/a>.\u00a0Nutrients. 2020;12(10):3209. doi:10.3390\/nu12103209<\/p>\n<\/li>\n<\/ol>\n
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<\/p>\n - \n
- \n
- Fruits are an excellent source of fiber<\/a>, in addition to vegetables, whole grains, nuts, seeds, and legumes.<\/li>\n
- Serving Size: <\/strong>1\/4 cup<\/li>\n<\/ul>\n
- Serving Size: <\/strong>1 cup<\/li>\n<\/ul>\n
- Serving Size: <\/strong>1 cup<\/li>\n<\/ul>\n
- Serving Size: <\/strong>1 apricot<\/li>\n<\/ul>\n
- Serving Size: <\/strong>1 medium banana<\/li>\n<\/ul>\n
- Serving Size: <\/strong>1 medium peach<\/li>\n<\/ul>\n
- Serving Size: <\/strong>1 cup<\/li>\n<\/ul>\n
- Serving Size: <\/strong>1 cup<\/li>\n<\/ul>\n
- Serving Size:<\/strong> 1 medium apple (182 g)<\/li>\n<\/ul>\n
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