What Fruit Has High Soluble Fiber? A Comprehensive Guide

January 11, 2026 •

3 min read

According to the Mayo Clinic, a high-fiber diet can help normalize bowel movements, lower cholesterol levels, and aid in controlling blood sugar. This guide will detail exactly what fruit has high soluble fiber and explain how adding it to your diet can contribute to a healthier lifestyle.

Quick Summary

This article explores various fruits that are excellent sources of soluble fiber, including their benefits for heart health, digestion, and weight management. It offers a comparison table and practical tips for incorporating these nutritious options into your daily diet.

Key Points

Avocado is a top source: Half of a single avocado provides a significant amount of both soluble and insoluble fiber, plus heart-healthy fats.
Berries are fiber powerhouses: Raspberries and blackberries are particularly high in fiber, with raspberries offering 0.9g of soluble fiber per cup.
Eat the skin for maximum benefit: Pears and apples contain much of their soluble fiber in the skin, so consume them unpeeled to maximize your intake.
Citrus fruits are also excellent: Oranges and grapefruits are not only packed with vitamin C but also provide a good dose of soluble fiber.
Dried fruits offer concentrated fiber: Options like dried figs can be a convenient way to boost your soluble fiber intake due to their concentrated content.
Soluble fiber improves gut and heart health: This type of fiber helps regulate blood sugar, lowers bad cholesterol, and promotes digestive regularity by forming a gel in the gut.

Understanding Soluble Fiber

Soluble fiber is a type of dietary fiber that dissolves in water to form a gel-like substance in the digestive tract. This gel plays several vital roles in the body. It helps to slow down digestion, which can prevent blood sugar spikes and help you feel full for longer, assisting with weight management. Furthermore, soluble fiber can bind with cholesterol and aid in its removal from the body, leading to reduced levels of 'bad' (LDL) cholesterol and lowering the risk of heart disease. Many fruits contain this beneficial type of fiber, offering a delicious way to improve your overall health.

Top Contenders for Soluble Fiber

While many fruits offer a mix of soluble and insoluble fiber, some are particularly potent sources of the soluble variety. Here is a rundown of some of the best fruits to consider:

Avocados: This creamy fruit is an exceptional source, with about 1.4 grams of soluble fiber per half fruit. Avocados also provide heart-healthy monounsaturated fats and essential nutrients.
Berries: Raspberries and blackberries are fiber superstars, with one cup of raspberries containing around 0.9 grams of soluble fiber. Other berries like blueberries and strawberries also provide notable amounts.
Apples: A medium apple, especially with its skin, is a good source of pectin, a type of soluble fiber. A single medium red apple provides around 1 gram of soluble fiber.
Pears: Similar to apples, pears are rich in soluble fiber. A medium-sized pear contains approximately 1.5 grams of soluble fiber, with much of the fiber residing in the skin.
Oranges and Grapefruits: Citrus fruits are excellent sources of soluble fiber. A small orange can offer about 1.8 grams, while a medium grapefruit contains around 1.1 grams.
Figs: Dried figs are particularly concentrated in fiber, with 1.4 grams of soluble fiber in just 1.5 medium dried figs.
Mangoes: A half-cup serving of fresh mango provides approximately 1.7 grams of soluble fiber, in addition to being rich in antioxidants and vitamin C.

Comparison of Soluble Fiber Content in Common Fruits

To help you visualize the differences, here is a comparison table of the soluble fiber content in popular fruits, based on common serving sizes.


Fruit	Serving Size	Soluble Fiber (g)
Avocado	½ fruit	1.4
Orange	1 small	1.8
Dried Figs	1.5 medium	1.4
Mango	½ small	1.7
Fresh Apricots	4 apricots with skin	1.8
Pear	½ large with skin	1.1
Apple	1 small red with skin	1.0
Raspberries	1 cup	0.9

How to Incorporate High-Soluble Fiber Fruits into Your Diet

Making small, deliberate changes can significantly boost your intake. Here are a few simple strategies:

Add fruits to breakfast: Slice bananas or berries into your oatmeal or yogurt.
Snack smartly: Grab a pear or an apple for a quick, filling snack. A handful of dried figs can also be a great choice.
Blend into smoothies: Combine avocados, bananas, and other berries into a delicious, fiber-rich smoothie.
Create fruit-filled salads: Dice up oranges, apples, or pears and toss them into your green salads for added flavor and nutrients.
Bake with fruits: Incorporate fruit purees, like applesauce, into baked goods to add moisture and fiber.

The Importance of Variety

While focusing on fruits with high soluble fiber is beneficial, remember that most plant foods contain a mix of both soluble and insoluble fiber. Insoluble fiber, found in the skins and seeds of many fruits, adds bulk to the stool and helps food pass more quickly through the digestive system. For optimal gut health, it is essential to consume a variety of fruits and other plant-based foods that provide both types of fiber.

Conclusion

For those wondering what fruit has high soluble fiber, the answer includes nutrient-dense options like avocados, apples, pears, and citrus fruits. Incorporating these into your diet is a simple yet effective way to support your heart health, manage weight, and maintain a healthy digestive system. By gradually increasing your fiber intake and staying hydrated, you can enjoy the many health benefits these delicious fruits offer.

Frequently Asked Questions

While fruits like passion fruit and guava have high overall fiber, fruits such as oranges and fresh apricots are particularly rich in soluble fiber relative to their serving size, with a small orange providing around 1.8g. Avocado also has a very high concentration relative to its size.

Dried fruits are a concentrated source of fiber, but they also have higher sugar content per serving. It's best to consume dried fruit in moderation and to prioritize a variety of fresh fruits to balance your diet.

While fruit is an excellent source, a balanced diet includes fiber from various sources like whole grains, vegetables, legumes, and nuts to meet daily recommendations. Getting fiber from different foods provides a mix of both soluble and insoluble fiber for optimal health.

Soluble fiber from fruit helps lower LDL ('bad') cholesterol, regulates blood sugar levels by slowing carbohydrate absorption, and supports a healthy gut by feeding beneficial bacteria.

Most berries contain both soluble and insoluble fiber. Raspberries and blackberries are particularly high, but other berries like blueberries and strawberries also contain a good amount.

Cooking fruit generally does not significantly reduce the soluble fiber content. However, juicing fruit often removes the fiber, so eating whole or blended fruit is recommended.

Increase your fiber intake gradually to allow your digestive system to adjust and prevent bloating or gas. It is also important to drink plenty of water, as soluble fiber absorbs fluid.