Which fruits contain cellulose? A guide to fibrous fruits

December 23, 2025 •

5 min read

According to the National Institutes of Health, insoluble fiber, including cellulose, promotes digestive regularity and a healthy gut biome. All fruits contain cellulose in their cell walls, which gives them their structural integrity. However, the amount of this valuable dietary fiber varies significantly from one fruit to another.

Quick Summary

Cellulose is an insoluble dietary fiber found in the cell walls of all plant-based foods, including fruits. It provides bulk to aid digestion and promote bowel regularity. The fruit's skin and seeds generally contain the highest concentration of cellulose.

Key Points

Cellulose is Insoluble Fiber: This dietary fiber, found in all plant cell walls, is indigestible by humans and is crucial for digestive health.
Skin and Seeds Have Most Cellulose: The highest concentration of cellulose in fruits is located in the skin, seeds, and fibrous pulp.
High-Cellulose Fruits: Apples (with skin), pears (with skin), berries (like raspberries and blackberries), avocados, and passion fruit are some of the best fruit sources.
Promotes Gut and Digestive Health: Cellulose adds bulk to stool, preventing constipation and supporting a healthy gut microbiome by acting as a food source for beneficial bacteria.
Weight Management Aid: The fibrous nature of cellulose helps create a feeling of fullness, which can reduce appetite and assist with weight control.
Choose Whole Fruit Over Juice: Juicing removes the insoluble fiber, so eating whole fruits is the best way to get the full benefits of their cellulose content.
Part of a Balanced Diet: For a complete high-fiber diet, fruits should be consumed alongside other sources like vegetables, whole grains, and legumes, which offer a different mix of fiber types.

Understanding Cellulose and Its Role in Fruits

Cellulose is a complex carbohydrate that forms the rigid structure of plant cell walls. In humans, it is considered an insoluble dietary fiber because our bodies lack the enzymes needed to digest it. Instead of being broken down for energy, cellulose travels through the digestive system relatively intact, where it plays a crucial role in maintaining digestive health.

Where is cellulose concentrated in fruit?

The amount of cellulose in a fruit is not uniform; it is most concentrated in specific parts. The skin, seeds, and fibrous pulp are the primary locations where you will find the highest levels of insoluble fiber. For this reason, consuming whole fruits, rather than just the juice, is recommended to maximize your intake of cellulose. For instance, a medium unpeeled apple has nearly twice the fiber of a peeled one.

The health benefits of fruit cellulose

Beyond simply adding bulk to stool to prevent constipation, the cellulose in fruit offers several other health advantages.

Promotes digestive health: By absorbing water, insoluble fiber softens stool and increases its bulk, facilitating smoother and more regular bowel movements.
Supports gut health: Insoluble fibers are fermented by beneficial bacteria in the colon, producing short-chain fatty acids that support a healthy gut microbiome.
Aids in weight management: High-fiber foods create a feeling of fullness, which can help suppress appetite and reduce overall calorie intake.
May lower disease risk: Some studies have shown an inverse correlation between high-fiber diets and the risk of chronic diseases like colon cancer.

Top fruits containing cellulose

Here are some of the best fruit sources for increasing your cellulose intake:

Apples: A medium apple eaten with the skin is a great source of both soluble and insoluble fiber, with the skin containing the highest concentration of cellulose.
Pears: Similar to apples, pears are particularly high in fiber when consumed with the skin. A single large Asian pear can provide nearly 10 grams of total dietary fiber.
Berries: All berries, including raspberries, blackberries, and blueberries, are excellent sources of cellulose due to their numerous small seeds and high skin-to-flesh ratio.
Avocados: While often perceived as a fatty fruit, avocados are also rich in fiber. A single avocado contains a significant amount of dietary fiber.
Passion Fruit: This tropical fruit is a powerhouse of fiber, with an extremely high cellulose content, especially from its pulp and seeds.
Bananas: Bananas contain cellulose, particularly in the outer layers of the fruit and stem. The fiber content changes slightly with ripeness.

Fruit cellulose comparison: Pulp vs. Peel/Pomace


Feature	Fruit Pulp	Fruit Peel / Pomace	Notes
Cellulose Concentration	Lower	Higher	The peel and pomace contain more of the rigid, insoluble structural fibers.
Pectin (Soluble Fiber)	Higher	Lower	Pectin content is higher in the fleshy part of fruits like citrus and apples.
Texture	Softer, less fibrous	Firmer, chewier	Cellulose gives the peel a tougher, more rigid texture.
Nutrient Density	Varies	Often higher	Many nutrients, including vitamins, minerals, and antioxidants, are concentrated in the skin.
Digestion	Easier	Requires more digestive effort	The high cellulose content of the peel takes longer to pass through the digestive system.

Maximizing your cellulose intake

To ensure you are getting the maximum cellulose from your fruits, consider the following tips:

Eat the skin: Whenever possible and safe, consume the peel of fruits like apples, pears, peaches, and plums, as this is where most of the cellulose resides.
Opt for whole fruits: Choose whole fruits instead of fruit juices. Juicing removes the insoluble fiber, including cellulose, leaving behind mainly sugar and liquid.
Include berries: Berries, with their seeds and numerous tiny skins, are naturally high in fiber. Adding them to yogurt, oatmeal, or smoothies is a simple way to boost your intake.
Don't forget the seeds: The seeds of many fruits, like berries and passion fruit, contain cellulose. Eating them along with the pulp provides extra fiber.

Conclusion

In conclusion, almost all fruits contain cellulose, an important insoluble fiber that supports digestive health, promotes bowel regularity, and can assist with weight management. The amount of cellulose can vary significantly, with the highest concentrations typically found in the fruit's skin, seeds, and fibrous pulp. By consciously choosing to eat fruits like apples and pears with their skin on, and incorporating berries and other high-fiber options into your diet, you can easily increase your intake of this beneficial dietary component. This is one of the easiest ways to improve your gut health and overall well-being. For more insights on the science of dietary fiber, the National Institutes of Health offers a comprehensive review on diet and health(https://nap.nationalacademies.org/read/1222/chapter/13).

The fiber in fruits compared to other sources

While fruits are a fantastic source of cellulose, it is important to remember that they are just one piece of a balanced, high-fiber diet. Many vegetables and grains, for instance, offer different compositions and levels of dietary fiber, including other insoluble fibers like hemicellulose and lignin, and soluble fibers like pectin.

Here are some comparative points:

Vegetables vs. Fruits: Leafy green and root vegetables, along with cruciferous vegetables like broccoli and cabbage, are also high in cellulose. Generally, fruits contain a higher amount of soluble fiber (pectin), especially in the flesh, while vegetables often have a greater proportion of insoluble fiber overall.
Whole Grains vs. Fruits: Whole grains are another excellent source of cellulose and hemicellulose. For example, foods like whole-wheat bread, brown rice, and bran cereals can significantly contribute to your daily fiber intake.
Legumes vs. Fruits: Legumes such as lentils, chickpeas, and beans are rich in both soluble and insoluble fiber, making them a diverse fiber source compared to most fruits.

Incorporating cellulose-rich fruits into your diet

Adding more cellulose from fruits to your meals can be a delicious and simple process. Try some of these ideas:

Blend a handful of berries and a peeled pear into a morning smoothie for a fiber-rich start to your day.
Slice an unpeeled apple or pear into your salad to add a crisp texture and extra fiber.
Top your oatmeal or yogurt with fresh berries and chia seeds to boost the fiber content.
Snack on a whole avocado with a pinch of salt and pepper.
Make a fruit salad with a mix of berries, pomegranate arils, and diced apples to get a variety of textures and fiber types.

Frequently Asked Questions

Cellulose is a specific type of insoluble fiber, which is a broader term for the parts of plant foods that the body cannot digest. Fiber is typically categorized into soluble and insoluble types, with cellulose falling into the insoluble category.

Yes, bananas contain cellulose. While the flesh of a banana is relatively soft, the fibrous parts of the fruit, especially the peel and the parts closer to the stem, contain cellulose. The overall fiber content of a banana changes with its ripeness.

Yes, cellulose is effective for preventing and relieving constipation. As an insoluble fiber, it absorbs water and adds bulk to your stool, which helps it pass through the digestive tract more smoothly and regularly.

Yes, the skin of an apple contains significantly more cellulose and other nutrients compared to the flesh. To maximize your cellulose intake from apples, it is best to eat them unpeeled.

While it can be difficult to measure precisely due to variation, passion fruit contains an exceptionally high amount of fiber, including cellulose, per cup. Many berries, like raspberries and blackberries, are also excellent sources due to their high skin and seed content.

No, cellulose is not digestible by humans. Our digestive system lacks the necessary enzymes to break down this complex carbohydrate. It is an insoluble fiber that passes through the body largely intact, providing bulk for digestion.

To increase your cellulose intake from fruit, focus on eating whole fruits, including the skin when appropriate, and incorporating berries into your diet. Opt for fresh fruit over juice, which typically removes most of the insoluble fiber.