9 Powerful High-Fiber Fruits for Gut and Heart Health


Pears satisfy a sweet tooth and are rich in fiber. A medium-sized pear has 5.5 grams of fiber, or 3.1 grams per 100 grams.


Strawberries are perfect for a summer dessert or office snack, packed with vitamin C, manganese, and antioxidants.


Avocados provide healthy fats and fiber, along with vitamin C, potassium, magnesium, and B vitamins. One cup has 10 grams of fiber.


Oats are fiber-rich and high in vitamins, minerals, and antioxidants. They contain beta-glucan, which helps manage blood sugar and cholesterol. One cup has 16.5 grams of fiber.


Apples offer both soluble and insoluble fiber. A medium-sized apple has 4.4 grams of fiber, or 2.4 grams per 100 grams.


Raspberries are packed with fiber, vitamin C, and manganese. One cup has 8 grams of fiber, or 6.5 grams per 100 grams.


Bananas provide vitamin C, B6, potassium, and resistant starch. A medium-sized banana has 3.1 grams of fiber, or 2.6 grams per 100 grams.


Carrots offer fiber, vitamin K, B6, magnesium, and beta carotene. One cup has 3.6 grams of fiber, or 2.8 grams per 100 grams.


Beets are full of folate, iron, copper, manganese, and potassium. They also provide inorganic nitrates, which may help with blood pressure regulation and exercise performance.

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