Want better gut health? Doctor reveals the best and worst fruits for fibre

When it comes to maintaining good digestive health, fibre is one nutrient that experts consistently recommend. It helps keep the digestive system functioning smoothly, supports regular bowel movements, feeds healthy gut bacteria and contributes to overall well-being. Yet, many people do not get enough fibre in their daily diets.

One of the easiest ways to increase fibre intake is by eating more fruits. However, not all fruits contain the same amount of fibre. Some are packed with digestive benefits, while others are valued more for hydration, vitamins or antioxidants than their fibre content.

To help people make healthier food choices, gastroenterologist Dr Saurabh Sethi recently ranked several popular fruits according to their fibre content. His ranking highlights which fruits offer the greatest support for gut health and which ones may not contribute as much fibre as many people assume.

The ranking serves as a useful guide for anyone looking to improve digestion naturally. While every fruit provides important nutrients, choosing fibre-rich options can help strengthen gut health and support long-term wellness.

Fibre is an essential part of a healthy diet because it passes through the digestive system without being fully broken down. This process helps add bulk to stools, making them easier to pass and reducing the risk of constipation. Fibre also serves as food for beneficial bacteria living in the gut, helping maintain a healthy balance of microorganisms that play a key role in digestion and immunity.

Research has shown that adequate fibre intake can support heart health, help regulate blood sugar levels and improve feelings of fullness after meals. This means fibre-rich foods may also assist with weight management and reduce the risk of certain chronic diseases.

Despite these benefits, many people focus mainly on calories, carbohydrates or protein while overlooking the importance of fibre. Fruits offer a simple and delicious way to bridge that gap.

The best and worst fruits for fibre

At the top of Dr Sethi’s ranking is guava, which earned a perfect score of 10 out of 10. Guava is widely recognised as one of the richest fruit sources of dietary fibre. A single serving provides a substantial amount of fibre, making it an excellent choice for supporting digestion and promoting regular bowel movements. It also contains vitamin C and several antioxidants, adding to its health benefits.

Raspberries secured the second spot with a score of 9.5 out of 10. Although they are small in size, raspberries are packed with fibre. They can be easily added to breakfast cereals, yogurt, smoothies or enjoyed as a healthy snack. Their high fibre content makes them one of the best fruits for digestive health.

Pears with the skin intact received a score of 9 out of 10. The skin contains a significant portion of the fruit’s fibre, so eating pears unpeeled maximises their benefits. Pears contain both soluble and insoluble fibre, making them especially helpful for maintaining a healthy digestive system.

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Apples with the skin on scored 8.5 out of 10. Much of an apple’s fibre is concentrated in its skin, which is why peeling the fruit can significantly reduce its fibre value. Apples remain one of the easiest and most widely available fibre-rich fruits, making them a convenient daily option.

Blueberries earned a score of 8 out of 10. While often praised for their antioxidant content, blueberries also provide a good amount of fibre. Their combination of fibre and antioxidants makes them beneficial for both digestive and overall health.

Oranges followed closely with a score of 7.5 out of 10. In addition to supplying vitamin C and hydration, oranges contribute a moderate amount of fibre that supports digestive function.

Mangoes ranked lower than many people might expect, receiving a score of 6.5 out of 10. While they do contain fibre and offer numerous vitamins and minerals, their fibre content is not as high as some other fruits on the list.

Pineapple scored 6 out of 10. Although it contains some fibre, pineapple is often appreciated more for its vitamin content and digestive enzymes, particularly bromelain, which may support digestion.

At the bottom of the ranking was watermelon, with a score of 4 out of 10. Watermelon is an excellent hydrating fruit due to its high water content, especially during hot weather, but it is not considered a major source of dietary fibre.

The ranking highlights an important point: foods that seem healthy are not always the best sources of every nutrient. Watermelon, for example, offers hydration and certain vitamins but contributes relatively little fibre compared with guava or pears.

Experts stress that eating a variety of fruits remains the best approach. Different fruits provide different combinations of nutrients, antioxidants, vitamins and minerals. While focusing on fibre-rich options is beneficial, including a range of fruits in the diet ensures broader nutritional support.

In addition to fruit, fibre can also be obtained from vegetables, whole grains, legumes, nuts and seeds. Combining these foods with fibre-rich fruits can help individuals meet their daily fibre requirements more easily.

Another important tip is to eat fruits with their edible skins whenever possible. Apple and pear skins, for instance, contain a significant amount of fibre. Washing fruits thoroughly before consumption can help make this a safe and healthy habit.

Improving gut health does not always require expensive supplements or complicated diets. Often, simple changes such as choosing higher-fibre fruits can make a noticeable difference. Including fruits like guava, raspberries, pears and apples in daily meals may help support digestion, nourish healthy gut bacteria and promote overall wellness.

As awareness about gut health continues to grow, fibre remains one of the most important nutrients for maintaining a healthy digestive system. By making informed choices and adding more fibre-rich fruits to the diet, people can take a simple yet effective step toward better health.