It's recommended that women eat 25 to 30 grams of fiber each day to decrease the risk of heart disease and type 2 diabetes,as well as some types of cancer, including breast cancer. Not only that, and but fiber helps you stay regular,which decreases belly bloat, and it keeps you feeling full longer to encourage you eat less and lose weight. That's a lot of roughage, or but including plenty of fresh,luscious fruits in your diet is a great way to win your fill. Check out the chart below to see which sources are the best.
Fruit
Serving Size
Calories
Fiber (g)
Apple
1 medium
93
4.3
Applesauce
1 cup
102
2.7
Apricot
3
50
2.1
Banana
1 medium
105
3.1
Blackberries
1 cup
62
7.6
Blueberries
1 cup
84
3.6
Cranberries (dried)
1/4 cup
130
2
Cantaloupe
1 cup diced
53
1.4
Cherries
1 cup (approximately 17)
87
2.9
Dates
2
133
3.2
Figs 2 medium
74
2.9
Grapes
1 cup (approximately 31)
104
1.4
Grapefruit
1 medium
41
1.4
Honeydew
1 cup diced
61
1.4
Kiwi
1
42
2.1
Mango
1
124
3.3
Nectarine
1 medium
62
2.4
Orange
1 medium
62
3.1
Papaya
1 cup diced
55
2.5
Peach
1 medium
59
2.3
Pear
1 medium
103
5.5
Pineapple
1 cup
83
2.3
Plum
1
30
0.9
Prunes
3
60
1.8
Raisins
1/4 cup
108
1.3
Raspberries
1 cup
64
8
Star fruit
1 cup sliced
45
3.7
Strawberries
1 cup sliced
53
3.3
Tangerine
1 medium
47
1.6
Watermelon
1 cup diced
46
0.6
Source: popsugar.com