10 High-Fiber Summer Fruits

Many fruits are seasonal, which means they are at their freshest and most nutritious during specific times of the year. As temperatures rise, you may wonder which summer fruits can help you meet your fiber goals.

1. Berries

Berries are rich in fiber and at their peak in the summer months. One cup of fresh raspberries offers 8 grams of fiber. Blueberries and strawberries are good choices, too.

They are a rich source of antioxidants, vitamins, and minerals and have been linked to gastrointestinal, cardiovascular, immune, and nervous system health benefits.

Research suggests that regularly consuming berries may also help decrease type 2 diabetes risk.

2. Apples

• Fiber: 4 g
• Serving Size: 1 medium apple (182 g)

Apples are a high-fiber summer fruit that you can enjoy year-round.

The skin and flesh of apples contain both soluble and insoluble fiber. About 70% of the fiber content in an apple is insoluble fiber, while the rest is a type of soluble fiber known as pectin.

According to one review, a higher fiber diet may reduce the risk of dying from cancer and heart disease.

3. Star Fruit

• Fiber: 3 g
• Serving Size: 1 cup

Star fruit (Averrhoa carambola) is a tropical fruit best enjoyed in the summer.

Because it is high in fiber and low in calories, star fruit may help maintain normal blood sugar levels.

Star fruit also contains antioxidants and various minerals and has had anti-inflammatory and blood pressure-lowering effects in lab studies.

4. Mangoes

• Fiber: 3 g
• Serving Size: 1 cup

Eating mangoes may help you increase your fiber intake and other essential nutrients.

In adults, mango consumption has been linked to decreased daily added sugar, sodium, and cholesterol intake. It’s also been linked to increased daily fiber, magnesium, potassium, folate, vitamin A, vitamin C, and vitamin E intake.

Some research shows that eating mangoes may also help with weight management.

5. Peaches

• Fiber: 2 g
• Serving Size: 1 medium peach

Peaches are a soft and fuzzy summer fruit offering various health benefits.

Peaches contain other beneficial nutrients besides fiber, including minerals, organic acids, and the antioxidants flavonoids and anthocyanins.

Soluble fiber in peaches has promoted gut health and helped reduce blood pressure and cholesterol.

6. Bananas

• Fiber: 3 g
• Serving Size: 1 medium banana

Bananas are also available year-round, but are considered a tropical summer fruit.

Bananas contain both fiber and resistant starch, a type of undigested carbohydrate in the gut. Resistant starch has acted similarly to prebiotics and improved gut health.

Resistant starch in bananas may also help manage diabetes.

7. Apricots

• Fiber: 1 g
• Serving Size: 1 apricot

Apricots are a stone fruit that is often compared to peaches.

Apricots are seasonal in the spring and summer and contain phenolic and carotenoid compounds that act as antioxidants.

Apricots also contain soluble fiber that has helped prevent constipation and lower cholesterol levels.

8. Cherries

• Fiber: 3 g
• Serving Size: 1 cup

There are many different types of cherries, all of which contain fiber.

Besides fiber, cherries also contain vitamins, minerals, and antioxidants that have anti-inflammatory properties.

Various human and animal studies have found that consuming cherries may help lower the risk of inflammatory diseases like arthritis, heart disease, and diabetes.

9. Guava

• Fiber: 8.9 g
• Serving Size: 1 cup

Guava is another summer fruit native to tropical regions of the world. It contains fiber and other beneficial nutrients.

Traditionally, guava has been used to treat digestive issues. However, research shows that the fruit may also benefit diabetes, heart disease, and cancer prevention.

10. Passion Fruit

• Fiber: 24.5 g
• Serving Size: 1 cup

Passion fruit is a small but mighty high-fiber summer fruit. Due to its nutrient-rich nature, passion fruit has been linked to several health benefits.

Lab research suggests that passion fruit may help lower oxidative stress.

Passion fruit may also help with high blood pressure, muscle soreness, and nervous system function.

How Much Fiber Should You Consume Daily?

• It’s vital to know how much fiber you should get daily and do your best to aim for that. You should try to get about 14 grams for every 1,000 calories in your diet. That’s usually between 25 and 35 grams.
• Most adults only get about 15 grams of fiber in their diets per day.
• Dietary fiber decreases heart disease risk, improves digestive and metabolic health, and helps prevent specific cancers.
• Fruits are an excellent source of fiber, in addition to vegetables, whole grains, nuts, seeds, and legumes.
• High-fiber summer fruits and other foods can be included with meals and snacks throughout the day to help you reach your fiber goals.