Fruits With More Fiber Than A Banana

 

Several fruits contain more fiber than a medium banana (which has roughly \(3\) grams). Excellent, higher-fiber options include raspberries (~\(8\)g per cup), pears (~\(5.5\)g per medium fruit), avocados (~\(9\)g per fruit), and passion fruit.

 

Here are 4 fruits with more fiber than a banana:

• Raspberries: Roughly \(8\) grams of fiber per cup.
• Pears (with skin): Approximately \(5.5\)–\(6\) grams per medium pear.

• medium pear.
• Avocado: Around \(9\) grams per whole fruit.
• Passion Fruit: High in fiber with about \(24\) grams per cup. [1, 2, 3]

Other great options:

• Guava: \(\sim 8\)–\(9\) grams per cup.
• Blackberries: \(\sim 8\) grams per cup.
• Apples (with skin): \(\sim 4.4\) grams per medium apple.
• Kiwi: \(\sim 5\) grams per cup. [1, 2]

For maximum fiber, eat fruits with their skins on.

 How to Eat More Fiber

Adding fruit is a great way to get more fiber, but it’s far from the only option. These tips can help you get to the recommended daily intake of 25 grams for women and 38 grams for men.¹⁰

• Aim for variety. Eating the same few high-fiber foods can get awfully boring. “Varying up flavors keeps you excited about food,” says Sauceda. Don’t be afraid to try new-to-you, high-fiber ingredients.
• Focus on plants. Fiber is a plants-only domain. (Animal foods don’t contain fiber.) Focusing more on plant-based choices is a surefire path to fiber-ing up your meals. “A simple way to get more fiber is to add colorful plants to your plate with a variety of fruits, vegetables, legumes (beans and lentils) and whole grains,” says Hadley. 
• Start early. It’s harder to get your daily fill of fiber if you wait until late in the day. Give fiber a starring role at breakfast with fruits like the ones above, beans in a breakfast burrito, or veggies in an omelet.