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 [2] |
| Applesauce |
1 cup |
102 |
2.7 [3] |
| Apricot |
3 |
50 |
2.1 [4] |
| Banana |
1 medium |
105 |
3.1 [5] |
| Blackberries |
1 cup |
62 |
7.6 [6] |
| Blueberries |
1 cup |
84 |
3.6 [7] |
| Cranberries (dried) |
1/4 cup |
130 |
2 [8] |
| Cantaloupe |
1 cup diced |
53 |
1.4 [9] |
| Cherries |
1 cup (about 17) |
87 |
2.9 [10] |
| Dates |
2 |
133 |
3.2 [11] |
| Figs |
2 medium |
74 |
2.9 [12] |
| Grapes |
1 cup (about 31) |
104 |
1.4 [13] |
| Grapefruit |
1 medium |
41 |
1.4 [14] |
| Honeydew |
1 cup diced |
61 |
1.4 [15] |
| Kiwi |
1 |
42 |
2.1 [16] |
| Mango |
1 |
124 |
3.3 [17] |
| Nectarine |
1 medium |
62 |
2.4 [18] |
| Orange |
1 medium |
62 |
3.1 [19] |
| Papaya |
1 cup diced |
55 |
2.5 [20] |
| Peach |
1 medium |
59 |
2.3 [21] |
| Pear |
1 medium |
103 |
5.5 [22] |
| Pineapple |
1 cup |
83 |
2.3 [23] |
| Plum |
1 |
30 |
0.9 [24] |
| Prunes |
3 |
60 |
1.8 [25] |
| Raisins |
1/4 cup |
108 |
1.3 [26] |
| Raspberries |
1 cup |
64 |
8 [27] |
| Star fruit |
1 cup sliced |
45 |
3.7 [28] |
| Strawberries |
1 cup sliced |
53 |
3.3 [29] |
| Tangerine |
1 medium |
47 |
1.6 [30] |
| Watermelon |
1 cup diced |
46 |
0.6 [31] |
Links:
[1] https://www.popsugar.com/fitness/How-Beat-Belly-Bloat-41560965
[2] http://www.calorieking.com/foods/calories-in-fresh-fruits-apple-with-skin-raw_f-ZmlkPTYzODc4.html
[3] http://www.calorieking.com/foods/calories-in-sauces-applesauce-unsweetened-canned_f-ZmlkPTYzNjA5.html
[4] http://www.calorieking.com/foods/calories-in-fresh-fruits-apricot-raw_f-ZmlkPTYzODc0.html
[5] http://www.calorieking.com/foods/calories-in-fresh-fruits-banana-raw_f-ZmlkPTczMzI5.html
[6] http://www.calorieking.com/foods/calories-in-fresh-fruits-blackberries-raw_f-ZmlkPTYzODIy.html
[7] http://www.calorieking.com/foods/calories-in-fresh-fruits-blueberries-raw_f-ZmlkPTYzODI1.html
[8] http://www.calorieking.com/foods/calories-in-dried-fruits-dried-cranberries_f-ZmlkPTEyNTEzMg.html
[9] http://www.calorieking.com/foods/calories-in-fresh-fruits-cantaloupe-melon-raw_f-ZmlkPTYzNzQ0.html
[10] http://www.calorieking.com/foods/calories-in-fresh-fruits-cherries-sweet-raw_f-ZmlkPTYzODAz.html
[11] http://www.calorieking.com/foods/calories-in-fresh-fruits-dates-medjool-edible-portion_f-ZmlkPTE1ODE4OA.html
[12] http://www.calorieking.com/foods/calories-in-fresh-fruits-figs-raw_f-ZmlkPTYzODIw.html
[13] http://www.calorieking.com/foods/calories-in-fresh-fruits-grapes-red-or-green-european-type-such-as-thompson-seedless-raw_f-ZmlkPTYzNzQ4.html
[14] http://www.calorieking.com/foods/calories-in-fresh-fruits-grapefruit-raw_f-ZmlkPTYzNzY5.html
[15] http://www.calorieking.com/foods/calories-in-fresh-fruits-honeydew-melon-raw_f-ZmlkPTYzNzQ2.html
[16] http://www.calorieking.com/foods/calories-in-fresh-fruits-kiwi-fruit-chinese-gooseberries-raw-edible-portion_f-ZmlkPTYzNzYy.html
[17] http://www.calorieking.com/foods/calories-in-fresh-fruits-mango-raw_f-ZmlkPTYzNzQy.html
[18] http://www.calorieking.com/foods/calories-in-fresh-fruits-nectarines-raw_f-ZmlkPTYzNzE1.html
[19] http://www.calorieking.com/foods/calories-in-fresh-fruits-oranges-average-all-varieties-raw_f-ZmlkPTYzNzE5.html
[20] http://www.calorieking.com/foods/calories-in-fresh-fruits-papayas-edible-portion_f-ZmlkPTYzNzAy.html
[21] http://www.calorieking.com/foods/calories-in-fresh-fruits-peaches-raw_f-ZmlkPTYzNzA3.html
[22] http://www.calorieking.com/foods/calories-in-fresh-fruits-pears-average-all-varieties-raw-edible-portion_f-ZmlkPTYzNjg2.html
[23] http://www.calorieking.com/foods/calories-in-fresh-fruits-pineapple-raw_f-ZmlkPTYzNjYz.html
[24] http://www.calorieking.com/foods/calories-in-fresh-fruits-plums-raw_f-ZmlkPTYzNjM4.html
[25] http://www.calorieking.com/foods/calories-in-dried-fruits-prunes-uncooked-edible-portion_f-ZmlkPTYzNjQ5.html
[26] http://www.calorieking.com/foods/calories-in-dried-fruits-raisins-seedless_f-ZmlkPTY5Mzg5.html
[27] http://www.calorieking.com/foods/calories-in-fresh-fruits-raspberries-raw_f-ZmlkPTYzNjAz.html
[28] http://www.calorieking.com/foods/calories-in-fresh-fruits-star-fruit_f-ZmlkPTExOTQ0NQ.html
[29] http://www.calorieking.com/foods/calories-in-fresh-fruits-strawberries-raw_f-ZmlkPTYzNjMy.html
[30] http://www.calorieking.com/foods/calories-in-fresh-fruits-tangerines-mandarin-oranges-raw_f-ZmlkPTYzNjk1.html
[31] http://www.calorieking.com/foods/calories-in-fresh-fruits-watermelon-raw_f-ZmlkPTYzNjA1.html