Fruit provides the body with quick energy and satisfies hunger with its fiber content. And as we all know, the more fiber you consume, the less hungry you'll feel later. But which fruits boast the best fiber per 100 gram serving?
Tamarillo- 27 calories, 3.5 grams of fiber.
This “lost food of the Incas” is part of the tomato-family. Its sweet and tangy flavor is so versatile, you can toss it in breakfast or dinner. For a quick snack, cut in half and dig your spoon right in.
Raspberries- 52 calories, 6.5 grams of fiber
Not only do these juicy berries start a party in your mouth, but studies suggest they also contain valuable phytonutrients that decrease the risk of obesity.
Blackberries- 43 calories, 5.3 grams of fiber
Blackberries get serious bragging rights. Behind their lustrous color is high fiber, antioxidants, and tannin, which naturally tightens skin tissue. Good-bye botox!
Passionfruit- 97 calories, 10.4 grams of fiber
This South American native has a whopping amount of fiber, if you don’t mind the calories that is. It’s fresh and tart taste is great blended in a smoothie. Just scoop out the gelatinous pulp and add other tropical fruits.
Cranberries- 46 calories, 4.6 grams of fiber
Your mom’s home remedy for UTIs is just the tip of the iceberg when it comes to cranberry’s health benefits. They’re high in antioxidants and their natural “flavenoids” promote a strong heart.
Gooseberries- 44 calories, 4.3 grams of fiber
If your palate is up for the tart, gooseberry challenge, they’re in season in June and July. Go for the greener ones if you plan on baking and the golden or pink ones if you eat them raw.
Lemons- 29 calories, 2.8 grams of fiber
Okay we know you don’t plan on munching on raw lemon, but the numbers don’t lie. Instead, squeeze fresh lemon juice in a glass of warm water every morning. The natural pectin fiber will reduce cravings and jump start your body’s detoxifying abilities.
Elderberries- 73 calories, 7 grams of fiber
For generations the elderberry tree was deemed the “people’s medicine chest.” But the berries are highly astringent, so go easy when eating them raw. Cooking will neutralize them and enhance their taste.
Limes- 30 calories, 2.8 grams of fiber
Get your fiber, vitamin C, heck, we’ll throw in calcium, all in one convenient package. And no, sucking on a wedge after your tequila shot isn’t a full serving.
Kumquats- 71 calories, 6.5 grams of fiber
Don’t laugh, despite their embarrassing name, these little citrusy guys are a sign of prosperity in China. Eat them raw as their skin is sweet and rich in essential oils and antioxidants.
Rhubarb- 21 calories, 1.8 grams of fiber
Forget the age-old rhubarb pie, this tart fruit has many uses. Try it as a jam, in a smoothie, how about a chutney? Recent research also suggests it has amazing anti-cancer properties.
Guava- 68 calories, 5.4 grams of fiber
This fruit can combat over-eating due to its incredible amount of nutrients, low sugar, and high fiber. It has 4 times as much of Vitamin C as an orange!
Currants- 56 calories, 4.3 grams of fiber
Part of the gooseberry family, currants can come in the red, white, or black variety. Their tart flavor is perfect as a jam or syrup but can also be enjoyed raw.
Pears- 47 calories, 3.4 grams of fiber
From the firm, mild-flavored Anjou to the crisp, sweet Bosc, this fiber-rich fruit comes in many varieties. Some are better raw while others like the Bartlett are best cooked. Pears can decrease the risk of type-2 diabetes and heart disease.
Strawberries- 32 calories, 2 grams of fiber
Strawberries are a bona fide superfood, rich in antioxidants and phytonutrients. But shall we add beauty-food? The natural ellagic acid prevents wrinkles and reduces inflammation.
Oranges- 47.5 calories, 2.4 grams of fiber
The Vitamin C content is old news, we’re now aware of the anti-inflammatory qualities and ability to lower high blood pressure and cholesterol. The rind is extremely high in nutrients, so try adding the zest to your recipes.
Persimmons- 70 calories, 3.6 grams of fiber
The Chinese version has two varieties, Haichiya, which is red and soft, and Fuyu which is yellow and can be sliced like an apple. There’s also the Japanese persimmon. They’re known to promote weight-loss by easing digestion.
Kiwi- 61 calories, 3 grams of fiber
With its fuzzy rind and emerald-colored flesh, kiwi is a tropical gem jam-packed with phytonutrients and Vitamin C. Studies have proven kiwi to protect DNA damage and support the immune system.
Pomegranate- 83 calories, 4 grams of fiber
It’s the epitome of superfoods: it slows aging, cancer, and Alzheimer’s, aides in cholesterol, overall heart health, and even depression. Shall we go on? You got it: it can even increase testosterone levels in men!
Avocado- 120 calories, 5.6 grams of fiber
Get all 18 of your essential amino acids here, folks! Despite the high caloric cost, avocados are amazing protein-powerhouses. Research also proves eating avocados or avocado oil with salad increases your body’s nutrient absorption.
Papaya- 39 calories, 1.8 grams of fiber
Once called the “fruit of the angels,” papaya is high in papain, an enzyme that helps digest proteins. Many digestive aids are formulated with papaya but you can just eat it raw. The more unripe, the higher the papain content.