Make These Fruit Swaps To Hit Your Fiber Goal

Trying to get 30 grams of fiber a day can feel overwhelming - especially when you’re trying to add it in bit by bit. But here’s some good news: you don’t have to overhaul your entire diet to get there. If you’re already eating fruit, you can make meaningful progress toward your fiber goal just by choosing fiber-rich fruits that work harder for you.

Here are five delicious, easy-to-find fruits that make a big impact on your daily fiber intake - plus ideas to help you eat more of them consistently.

🍐 Pears: 5+ Grams of Fiber Each

Pears are one of the highest-fiber fruits out there, offering over 5 grams of fiber in a single medium fruit - as long as you eat the skin. They're also super hydrating and a great snack when you want something crisp and juicy.

Easy ways to eat more:
Slice into oatmeal, dip in almond butter, or eat whole with a handful of nuts for a satisfying, high-fiber snack.

🍓 Raspberries: 8 Grams per Cup

Raspberries are small but mighty, packing a whopping 8 grams of fiber per cup. They’re also antioxidant-rich and naturally low in sugar, making them a smart choice for both gut health and blood sugar balance.

Easy ways to eat more:
Add to yogurt, smoothies, oatmeal, or enjoy frozen right out of the freezer as a refreshing snack.

🍎 Apples: 4 Grams Each

A medium apple with the skin on provides about 4 grams of fiber and is one of the most convenient grab-and-go fruits. They're also rich in polyphenols that support gut health and overall wellness.

Easy ways to eat more:
Slice and serve with peanut butter, dice into a chicken salad, or pack whole for a quick fiber fix on the go.

🍌 Bananas: 3 Grams Each

Bananas are an easy, affordable source of fiber with about 3 grams each. They’re especially helpful for digestion thanks to their mix of soluble and insoluble fiber, and they support a healthy gut microbiome.

Easy ways to eat more:
Top your morning toast, blend into a smoothie, or pair with yogurt and chia seeds for a fiber-boosted breakfast or snack.

🍊 Oranges: 3 Grams Each

A medium orange provides around 3 grams of fiber, especially when you eat the whole fruit (pulp and pith included). Oranges also offer hydration and a burst of vitamin C.

Easy ways to eat more:
Peel and eat as a snack, segment into salads, or serve with breakfast to add flavor and fiber.

The Bottom Line

You might not need to completely rethink your diet to get more fiber - you might just need to be intentional with the fruit you choose. These high-fiber options are delicious, versatile, and easy to add to meals and snacks you already enjoy.

Fiber doesn’t have to be hard. Sometimes, it’s as simple as reaching for the right piece of fruit.

Want more help mastering protein and fiber?
Check out the Freebies section on my website! You’ll find a free cookbook and video series designed to help you eat more protein and fiber with ease—no guesswork, no overwhelm.
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