As digestive health emerges as a key wellness trend, experts recommend focusing on fiber-rich fruits to support gut health. Over the past year, fiber has gained prominence in wellness discussions, with Americans increasingly turning to whole foods that support digestion, metabolism, and gut health. Fruits are rich in fiber, prebiotics, and antioxidants that help maintain a healthy gut microbiome.
According to certified holistic nutritionist Robin DeCicco, fiber plays a critical role in gut bacterial health. “The more fiber you have in your diet, the more ‘good’ bacteria are forming and populating in your gut,” DeCicco told Fox News Digital. “Good bacteria are responsible for a host of things — aiding in digestion and absorption of food, reducing inflammation, improving the immune system and preventing ‘bad’ bacteria from growing.” The U.S. government’s Dietary Guidelines for Americans recommend that adults aim for about 22 to 34 grams of dietary fiber per day, though experts note most people fall short.
Five Gut-Boosting Fruits
Kiwi: Eating two kiwis a day can improve digestion, ease constipation and bloating, and may lower colorectal cancer risk. Each kiwi contains about 8 grams of fiber and a unique digestive enzyme called actinidin. According to Dr. Trisha Pasricha, a gastroenterologist at Beth Israel Deaconess Medical Center in Boston, “kiwis do seem to rise above some of the other tried-and-true methods out there, like prunes or psyllium fiber.”
Passion fruit: Providing nearly 25 grams of fiber per cup, passion fruit stands out for its high fiber content, protein, and crunchy, seed-filled pulp rich in fiber and antioxidants. It also delivers more protein than most fruits along with vitamin C.
Stone fruits (peaches and plums): Peaches are about 89% water and provide fiber, vitamin C, and potassium supporting digestion. Plums contain higher fiber and natural sorbitol, which helps relieve constipation and support regularity.
Citrus fruits (oranges): Research shows that people who regularly ate citrus had about a 20% lower risk of depression. Citrus fruits support the gut microbiome and the gut-brain connection.
Figs: Figs pack about 5 grams of fiber per serving, with dried figs delivering up to 10 grams of dietary fiber per 100-gram serving (about three to four figs). The fruit’s sweet pulp and tiny seeds provide both soluble and insoluble fiber.
This article is an AI-assisted summary. All facts and figures are drawn from the original report: https://www.foxnews.com/food-drink/5-gut-boosting-fruits-eat-more-2026-better-digestion-experts-say