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Curb Hunger Longer With These High-Fiber Fruits

Jul 20 2017 - 6:50am

It's recommended that women eat 25 to 30 grams of fiber each day to decrease the risk of heart disease and type 2 diabetes, as well as some types of cancer, including breast cancer. Not only that, but fiber helps you stay regular, which decreases belly bloat [1], and it keeps you feeling full longer to help you eat less and lose weight.

That's a lot of roughage, but including plenty of fresh, luscious fruits in your diet is a great way to get your fill. Check out the chart below to see which sources are the best.

Fruit Serving Size Calories Fiber (g)
Apple 1 medium 93 4.3 [3]
Applesauce 1 cup 102 2.7 [4]
Apricot 3 50 2.1 [5]
Banana 1 medium 105 3.1 [6]
Blackberries 1 cup 62 7.6 [7]
Blueberries 1 cup 84 3.6 [8]
Cranberries (dried) 1/4 cup 130 2 [9]
Cantaloupe 1 cup diced 53 1.4 [10]
Cherries 1 cup (about 17) 87 2.9 [11]
Dates 2 133 3.2 [12]
Figs 2 medium 74 2.9 [13]
Grapes 1 cup (about 31) 104 1.4 [14]
Grapefruit 1 medium 41 1.4 [15]
Honeydew 1 cup diced 61 1.4 [16]
Kiwi 1 42 2.1 [17]
Mango 1 124 3.3 [18]
Nectarine 1 medium 62 2.4 [19]
Orange 1 medium 62 3.1 [20]
Papaya 1 cup diced 55 2.5 [21]
Peach 1 medium 59 2.3 [22]
Pear 1 medium 103 5.5 [23]
Pineapple 1 cup 83 2.3 [24]
Plum 1 30 0.9 [25]
Prunes 3 60 1.8 [26]
Raisins 1/4 cup 108 1.3 [27]
Raspberries 1 cup 64 8 [28]
Star fruit 1 cup sliced 45 3.7 [29]
Strawberries 1 cup sliced 53 3.3 [30]
Tangerine 1 medium 47 1.6 [31]
Watermelon 1 cup diced 46 0.6 [32]

Source URL
https://www.popsugar.com/fitness/Fiber-Fruits-209893