The fruit with the highest fiber are raspberries, which have 8 grams of fiber per 1-cup serving, according to Mayo Clinic. Pears and apples both rank high as well, at 5.5 and 4.4 grams of fiber, respectively, although they must be eaten with the skin on to enable such a high fiber content. Bananas, oranges and strawberries all have around 3 grams of fiber per serving.
Figs have 1.6 grams of fiber per serving, while raisins have 1 gram of fiber. Tropical fruits such as mango, persimmon and guava are also good sources of fiber in the diet.
Many vegetables, specifically those that are darker in color, are packed with fiber. Artichokes have the highest fiber for a vegetable at 10 grams of fiber per artichoke. Whole grains, nuts, seeds, popcorn, beans and legumes are all good sources of fiber in the diet.
Fiber helps the digestive tract function properly by allowing foods to move quickly and easily through the system. Along with a healthy fluid intake, getting adequate fiber in the diet can decrease the risk of developing diabetes, heart disease and obesity. Women should eat 21 to 25 grams of fiber daily, while men should eat 28 to 30 grams of fiber.