Fruits are naturally rich in fiber, a nutrient that offers numerous advantages for gut health, heart well-being, digestion, and weight management.
This plant-based carbohydrate remains undigested in the body, which is precisely what gives it its remarkable properties as it traverses the digestive system.
While you might perceive fiber as a singular entity, it actually consists of two distinct types: soluble fiber and insoluble fiber.
Both types contribute to a feeling of fullness, but each offers unique benefits, explains Lisa Young, Ph.D., a registered dietitian and adjunct professor of nutrition at New York University.
“Any form of fiber is beneficial since it’s primarily available in fruits, vegetables, whole grains, and legumes — all of which are healthy food choices,” states Young, the author of “Finally Full, Finally Slim,” in an interview with TODAY.com.
She further adds, “By increasing your fiber intake, you’re likely to reduce your consumption of less nutritious foods.”
Insoluble fiber does not dissolve in water, aiding in the efficient movement of food through the digestive system and alleviating constipation.
Soluble Fiber Benefits
Conversely, soluble fiber dissolves in water and forms a gel-like consistency in the gut. This gel binds to cholesterol and its related components, preventing their absorption in the digestive tract, according to Young. The cholesterol thus trapped is expelled in bowel movements, effectively reducing its levels in the body.
“Soluble fiber plays a significant role in heart health by lowering LDL cholesterol,” she further explains.
Additionally, the gel-like substance slows down digestion, contributing to stable blood sugar levels. This characteristic makes fiber an ally in diabetes prevention and management, as highlighted by the Centers for Disease Control and Prevention.
“Consistent digestion is crucial for maintaining steady blood sugar levels,” Young notes, adding that this can also assist with weight loss.
“Soluble fiber helps curb hunger and contributes to a feeling of fullness,” she adds.
Typically, whole fruits contain both types of fiber. Young recommends staying well-hydrated to enhance their effectiveness.
For adults, the recommended daily intake is between 25 and 38 grams of fiber.
To effectively lower cholesterol levels, the National Lipid Association advises incorporating 5 to 10 grams of soluble fiber into your daily diet.
Below are nine fruits that boast the highest soluble fiber content:
Apricots
- 4 apricots, 1.8 grams of soluble fiber
Apricots are low in calories and packed with antioxidants, including vitamins C and E, as well as beta-carotene.
They also contain lutein and zeaxanthin, which are beneficial for eye health.
Additionally, apricots rank among fruits highest in protein and iron.
Orange
- 1 orange, 1.8 grams of soluble fiber
Renowned for its vitamin C content, the orange brightens winter meals and offers both sweetness and hydration.
“Oranges are also a rich source of potassium, a vital mineral that helps regulate blood pressure and fluid balance,” explains registered dietitian Natalie Rizzo, nutrition editor for TODAY.
Oranges also make the list of fruits highest in calcium.
Mango
- ½ mango, 1.8 grams of soluble fiber
“One of the aspects I particularly admire about mango is its high soluble fiber content. While many fruits contain fiber, mango is specifically rich in soluble fiber,” remarks Sarah Rivenburgh, a registered dietitian at OhioHealth, in a conversation with TODAY.com.
Just one cup of mango provides 67% of the recommended daily intake of vitamin C.
Dried Figs
- ¼ cup of dried figs, 1.4 grams of soluble fiber
This fruit, a staple of the Mediterranean diet, is celebrated for its sweet flesh and tiny seeds, which add a delightful crunch, as noted by researchers. Together, they make an enjoyable snack.
Figs are also among the fruits highest in natural sugars, providing a healthy energy boost.
Strawberries
- 1 cup of strawberries, 1.1 grams of soluble fiber
As one of the healthiest berries, strawberries have a higher vitamin C content than oranges. A quintessential summer fruit, they are just as nutritious when frozen, making them accessible and cost-effective during winter.
Dietitians suggest consuming eight strawberries daily, which equates to a one-cup serving.
Grapefruit
- ½ grapefruit, 1.1 grams of soluble fiber
Known for its juiciness and tangy flavor, grapefruit holds a place alongside oranges as a favored winter citrus fruit.
Dietitians recommend eating the membranes that separate grapefruit segments for their high pectin content, a type of soluble fiber.
Pear
- ½ pear, 1.1 grams of soluble fiber
Rizzo considers pears to be her “secret weapon” for achieving fiber goals.
She suggests taking one to work as a snack, adding chopped pears to salads or grain bowls for natural sweetness, or roasting them to enhance their natural sugars.
Consuming pears with the skin maximizes fiber and antioxidant intake.
Plum
- 2 red plums, 1.1 grams of soluble fiber
Plums are rich in potassium and magnesium, with their vibrant color indicating the presence of numerous beneficial plant compounds, including antioxidants.
They offer versatility in preparation methods, whether grilled, poached, roasted, or enjoyed fresh.
Apple
- 1 apple, 1 gram of soluble fiber
Often regarded as the perfect snack, an apple offers a combination of nutrients, hydration, and satisfaction in a convenient package.
This fruit has various health benefits, including supporting heart health, managing diabetes, fighting cancer, promoting gut health, aiding in weight loss, and reducing inflammation, says Rizzo.
