5 Fruits with More Fiber Than a Bowl of Oatmeal, According to a Dietitian

Almost all of us could use more fiber. While women and men are recommended to get 25-38 grams of fiber per day, respectively, more than 90% of Americans fail to meet these targets (yikes!). That doesn’t just spell trouble for our digestive health. Fiber also helps protect against weight gain and can help reduce the risk of a long list of chronic illnesses, including type 2 diabetes, heart disease and cancer.

Of course, whole grains like oatmeal can help. For instance, a half-cup of dry oats provides 4 grams of fiber. But some fruits contain even more fiber than a bowl of oatmeal, plus they pack in a mix of vitamins, minerals and antioxidants. So how much fruit should you aim for? The USDA recommends roughly 2 cups per day for women and 2½ cups for men (if you’re a fan of dried fruit, ½ cup of dried fruit equals 1 cup of fresh).

So by all means, keep eating that oatmeal—just don't forget to stock up on these fiber-rich fruits, too!

1. Avocados

1 avocado = 10 grams fiber

You may think of avocados as a vegetable, but they’re actually a fruit. Green silky avocados are so versatile and delicious that you can use them in almost any kind of recipe, from salads to smoothies to guacamole and more. No wonder they’re so popular! In fact, between 2000 and 2020, global avocado consumption tripled from 6 billion pounds to 18 billion pounds.

Healthwise, avocados may be best known for their heart-friendly fats. But their fiber content may be equally as important for your health, particularly your gut health. For instance, research reveals avocados’ fiber may encourage the growth of good gut bacteria. This, in turn, may lead to the production of compounds called short-chain fatty acids that nourish your gut and protect it from inflammation.

2. Blackberries

1 cup =  8 grams fiber

All berries are loaded with fiber, but blackberries are off the charts. That’s not the only reason to love them, though. Blackberries are also chock-full of nutrients and health-promoting compounds, including antioxidants such as anthocyanins, ellagitannins, flavonols and flavanols. These powerful compounds help disable disease-causing free radicals linked to illnesses like heart disease and cancer. 

In addition, blackberries’ ample vitamin C content (roughly a third of your daily requirement per cup) provides even more antioxidant action. The vitamin C in blackberries also happens to enhance iron absorption.  So, adding blackberries to your oatmeal can help you soak up more of its iron and give you a fiber bump in the process. 

3. Raspberries

1 cup = 8 grams fiber

Like blackberries, raspberries are among the highest-fiber fruits. They’re also loaded with protective anthocyanins, flavanols, flavonols and ellagitannins. Combined, these may have potent disease-preventing properties. Consider the findings of one study that focused on the impact of raspberry consumption on diabetes and prediabetes. Researchers concluded that eating 1 to 1½ cups of raspberries daily may have beneficial effects on blood glucose, insulin and cholesterol in people at risk for chronic disease.

4. Pears

1 medium pear = 6 grams fiber

If you're looking for a quick, convenient fruit to boost your fiber intake, don’t forget about pears. One pear delivers roughly 20% of the Daily Value for fiber. That’s 30% more than the roughly 4 grams of fiber in the average apple.  And if constipation is an issue, pears can provide a natural solution. These sweet, juicy fruits are rich in sorbitol, a sugar alcohol that has a natural laxative effect.

5. Pomegranates

1 cup pomegranate = 7 grams fiber

These juicy, ruby-red fruits may resemble apples from the outside, but they’re actually giant berries. While their thick, inedible skin is a no-go, their fleshy arils (which are botanically considered a whole grain, by the way) are packed with fiber.  Like their berry cousins, pomegranates are nutrition powerhouses. They’re rich in phytochemicals, including anthocyanins, tannins and flavonoids, which have been shown to exert antioxidant, anti-inflammatory and anticancer properties and protect against heart disease. Research also reveals pomegranates contain compounds called polyphenols that help promote the growth of healthy gut bacteria, so they’re a win for gut health, too.

As healthy and tasty as pomegranates are, peeling them can be tricky! But don’t let that stop you.

Our Expert Take

Fiber has many health benefits, from keeping you full and satisfied to stabilizing blood sugar levels to lowering cholesterol and more. Of course, whole grains like oatmeal are a great way to score more of this under-consumed nutrient. However, some fruits contain even more fiber than a bowl of oatmeal, especially avocados, blackberries, raspberries and pomegranates. So, head to the produce section and load up. And if you can’t find your favorite fruits in season, don’t forget the freezer section, where you’ll find almost all of the fruits on this list, even avocados!