Eating a fiber-rich diet is one of the best ways to support gut health, manage weight, and improve overall well-being. Dr. Will Bulsiewicz, a well-known gastroenterologist and gut health expert, is a big fan of fruits—especially those packed with fiber. He often emphasizes on social media that eating fiber doesn’t have to be boring or restrictive. In fact, it can be both delicious and satisfying.
While some people worry that fruit may cause weight gain, Dr. Bulsiewicz insists that the right high-fiber fruits can actually help with weight management while keeping your digestive system running smoothly. Here are four of his top fruit recommendations and how they can benefit your health.
1. Raspberries – The Fiber-Packed Superfruit
Raspberries are Dr. Bulsiewicz’s number one fruit for gut health, and it’s easy to see why. Just one cup of raspberries contains about 8 grams of fiber, making them an excellent choice for improving digestion.
Beyond their fiber content, raspberries are also loaded with vitamin C, which helps support skin health and boosts immunity. Their natural sweetness makes them a great snack on their own, but you can also add them to yogurt, smoothies, or oatmeal for extra flavor and nutrients.
How to Eat More Raspberries:
- Sprinkle them over Greek yogurt or cottage cheese.
- Blend them into a smoothie with banana and almond milk.
- Use them as a topping for pancakes or waffles.
2. Figs – The Forgotten Fiber Hero
Figs might not be as common as other fruits, but they’re a powerhouse when it comes to fiber. According to Dr. Bulsiewicz, each fig contains 1 to 2 grams of fiber, making them a great choice for digestive health.
Figs are also packed with calcium and magnesium, which are essential for maintaining strong bones. If you haven’t tried fresh figs before, now is the perfect time—they’re in season and incredibly delicious.
How to Eat More Figs:
- Slice them and add to a cheese platter.
- Enjoy them in salads with goat cheese and nuts.
- Make a fig and honey toast with whole-grain bread.
3. Avocados – The Creamy Superfruit
Many people don’t realize that avocados are actually a fruit—technically, they’re a single-seed berry. Dr. Bulsiewicz points out that a medium avocado contains about 10 grams of fiber, making it one of the most fiber-rich fruits available.
In addition to fiber, avocados are loaded with healthy fats and lutein, a compound known to support brain health. Their creamy texture and mild flavor make them incredibly versatile in meals.
How to Eat More Avocados:
- Mash them on whole-grain toast with salt and chili flakes.
- Blend them into a green smoothie for extra creaminess.
- Dice them into salads or grain bowls for added texture.
4. Green Kiwis – The Digestive Aid
If you struggle with digestion, green kiwis are a must-have in your diet. Dr. Bulsiewicz highlights that two green kiwis contain about 5 grams of fiber, and their unique fiber content helps absorb water and improve gut function.
Studies show that eating two kiwis a day can relieve constipation and improve overall gut health. Their slightly tart, refreshing flavor makes them an enjoyable snack or a great addition to meals.
How to Eat More Green Kiwis:
- Eat them whole—yes, even the skin is edible and packed with fiber!
- Slice them into fruit salads or smoothie bowls.
- Mix them with yogurt and granola for a high-fiber breakfast.
Final Thoughts
Fiber is a crucial part of a healthy diet, and these four fruits are some of the best ways to increase your intake. Whether you love berries, tropical fruits, or creamy avocados, there’s an option for everyone. Adding these high-fiber fruits to your daily routine can help improve digestion, support weight management, and keep you feeling your best.
FAQs
Q.1. Can eating high-fiber fruits help with weight loss?
A.Yes! High-fiber fruits like raspberries, figs, avocados, and green kiwis help keep you full longer, reduce cravings, and support healthy digestion, making weight loss easier.
Q.2. How much fiber should I eat daily for weight loss?
A.The recommended daily fiber intake is 25 grams for women and 38 grams for men. Incorporating fiber-rich fruits can help you meet this goal.
Q.3. Is it okay to eat fruit every day if I’m trying to lose weight?
A.Absolutely! Fruits are low in calories, high in nutrients, and full of fiber, making them a great addition to a balanced weight-loss diet.