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, 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 |
| Applesauce | 1 cup | 102 | 2.7 |
| Apricot | 3 | 50 | 2.1 |
| Banana | 1 medium | 105 | 3.1 |
| Blackberries | 1 cup | 62 | 7.6 |
| Blueberries | 1 cup | 84 | 3.6 |
| Cranberries (dried) | 1/4 cup | 130 | 2 |
| Cantaloupe | 1 cup diced | 53 | 1.4 |
| Cherries | 1 cup (about 17) | 87 | 2.9 |
| Dates | 2 | 133 | 3.2 |
| Figs | 2 medium | 74 | 2.9 |
| Grapes | 1 cup (about 31) | 104 | 1.4 |
| Grapefruit | 1 medium | 41 | 1.4 |
| Honeydew | 1 cup diced | 61 | 1.4 |
| Kiwi | 1 | 42 | 2.1 |
| Mango | 1 | 124 | 3.3 |
| Nectarine | 1 medium | 62 | 2.4 |
| Orange | 1 medium | 62 | 3.1 |
| Papaya | 1 cup diced | 55 | 2.5 |
| Peach | 1 medium | 59 | 2.3 |
| Pear | 1 medium | 103 | 5.5 |
| Pineapple | 1 cup | 83 | 2.3 |
| Plum | 1 | 30 | 0.9 |
| Prunes | 3 | 60 | 1.8 |
| Raisins | 1/4 cup | 108 | 1.3 |
| Raspberries | 1 cup | 64 | 8 |
| Star fruit | 1 cup sliced | 45 | 3.7 |
| Strawberries | 1 cup sliced | 53 | 3.3 |
| Tangerine | 1 medium | 47 | 1.6 |
| Watermelon | 1 cup diced | 46 | 0.6 |
Related:
Dietitians Say This Is How Much Fruit Should Be in Your Smoothie
