Fiber-rich fruits for gut health: Here are 5 expert picks for better digestion

As digestive health tops wellness trends in early 2026, one of the best places to start might be the produce aisle of the local grocery store.

Over the past year, fiber has moved into the wellness spotlight, giving some competition to protein as more Americans turn to whole foods that support digestion, metabolism and gut health.

From tropical fruits to seasonal fruits, fruits are rich in fiber, prebiotics and antioxidants that can help maintain a healthy gut microbiome, experts say.

EASY WAYS TO INCREASE FIBER IN YOUR DIET AND WHY IT’S SO IMPORTANT

“The more fiber you have in your diet, the more ‘good’ bacteria will form and populate in your gut,” Robin DeCicco, a certified holistic nutritionist in New York, told Fox News Digital.

“Good bacteria are responsible for a host of things: aiding digestion and absorption of food, reducing inflammation, improving the immune system, and preventing “bad” bacteria from growing.”

Fruits provide fiber and nutrients that experts say support healthy digestion and intestinal balance. (iStock)

A high-fiber diet helps the gut better absorb all the vitamins and minerals in food and promotes regular bowel movements, which is essential for a healthy gut, DeCicco said.

The U.S. government’s Dietary Guidelines for Americans recommend adults consume about 22 to 34 grams of dietary fiber per day — and experts say most people don’t get there.

TWO OF THESE FRUITS A DAY CAN IMPROVE GUT HEALTH AND FIGHT CANCER RISK, DOCTOR SAYS

Here are five fruits that DeCicco and other experts recommend adding to your diet this year.

1. Kiwis

Eating two kiwis a day can improve digestion, relieve constipation and bloating and even reduce the risk of colorectal cancer, thanks to their high fiber content – ​​about 8 grams per fruit – and a unique digestive enzyme called actinidin.

Experts say incorporating these fruits into smoothies, salads, or yogurt bowls can support gut health. (iStock)

“I hesitate to say that there is a magic fruit that will cure all your gut health problems, but in some ways kiwis seem to outperform some of the other tried-and-true methods, like prunes or psyllium fiber,” Dr. Trisha Pasricha, a gastroenterologist at Beth Israel Deaconess Medical Center in Boston, previously told Fox News Digital.

2. Passion fruit

Passion fruit stands out as a powerhouse for gut health thanks to its high fiber content – ​​almost 25 grams per cup.

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Although it also provides more protein than most fruits, its greatest digestive benefit comes from its crisp, seed-filled pulp, which is rich in fiber and antioxidants that promote regularity and overall gut health, according to experts.

Passion fruit is packed with nutrients that experts say support regularity and gut health. (iStock)

Passion fruit also contains more protein than most fruits, as well as antioxidants and vitamin C, making it a nutrient-rich bonus for gut health and overall nutrition, Fox News Digital previously reported.

3. Peaches and plums

Stone fruits, including peaches and plums, earn their place as gut-boosters with a dual boost of fiber, hydration and antioxidants.

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Peaches are about 89% water and provide fiber, vitamin C, and potassium that support digestion and overall gut function.

“All of these nutrients help support digestion, heart health and immunity,” Vandana Sheth, a Los Angeles-based registered dietitian nutritionist, told Fox News Digital.

Peaches are rich in water, fiber and vitamin C, providing hydration and essential nutrients. (Educational Images/Universal Images Group)

Plums, on the other hand, stand out for their higher fiber and natural sorbitol content, which helps relieve constipation and promote regularity, according to experts.

4. Oranges and other citrus fruits

By nourishing the gut microbiome, citrus fruits like oranges may also support mental health, with a recent study finding that people who regularly ate citrus fruits were about 20% less likely to suffer from depression.

Experts say this adds to growing evidence that fiber-rich foods play an important role in the gut-brain connection.

“When we look at total fruit or vegetable consumption, or other individual fruits such as apples or bananas, we see no relationship between consumption and depression risk,” lead author Dr. Raaj Mehta, an instructor at Harvard Medical School and a physician at Massachusetts General Hospital, told Fox News Digital.

Citrus fruits like oranges may also support mental health, with a recent study finding that people who regularly ate citrus fruits had about a 20% lower risk of depression. (iStock, courtesy of contributor CactuSoup)

Mehta also noted that the findings do not replace traditional antidepressants.

5. Figs

Figs are a high-fiber fruit that contain about 5 grams of fiber per serving to help support digestion and gut health, Fox News Digital previously reported.

Dietitians say the fruit’s sweet pulp and tiny seeds provide both soluble and insoluble fiber, helping to improve regularity while also providing key antioxidants and minerals that support overall health.

Researchers say a natural compound found in apples, figs and other plants may help fight bacteria that causes gum disease. (iStock)

Dried figs, on the other hand, provide up to 10 grams of dietary fiber per 100 gram serving, or about three to four figs.

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Pairing the fruit with protein or healthy fats can help slow sugar absorption and keep blood sugar levels more stable after eating, experts also say.

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Khloe Quill of Fox News Digital contributed reporting.