Some of the most fiber-packed fruits include raspberries, which have around 8 grams of fiber per cup; blackberries, which have around 7.5 grams of fiber per cup; and guava, which has about 9 grams of fiber per 1-cup serving. Oranges, strawberries and bananas all have around 3 to 4 grams of fiber per serving. Apples also offer around 3 to 4 grams of fiber per serving, especially in their peels, which is where the bulk of their fiber content lies.
Exotic fruits such as persimmon, which has 6 grams of fiber per serving, and mango, which has 5 grams of fiber per serving, are good additions to a high-fiber diet. Four whole apricots, one kiwi fruit or two medium fresh figs offer around 3 grams of fiber, most of it soluble, which is the type of fiber that attracts water in the digestive system, slows down the digestive process and helps to remove excess cholesterol from the body. Soluble fiber and the delayed reaction it causes also slows the absorption of sugar by the body, which in turn helps the body regulate blood sugar levels.
Other fruit sources of fiber include pears with their skins, which offer around 5.5 grams of fiber, and peaches, which have 2.3 grams of fiber per serving.