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

With healthy digestion as 2026 begins, one of the best places to start would be the produce section of your local grocery store.

In the past year, fiber has thrust its way into the health spotlight, giving protein some competition as more Americans turn to whole foods that support digestion, metabolism and gut health.

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

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“When you have a lot of fiber in your diet, the ‘good’ bacteria increase and populate your gut,” Robin DeCicco, a certified nutritionist in New York City, told Fox News Digital.

“Good bacteria are responsible for many things – helping with digestion and absorption, reducing inflammation, improving the immune system and preventing ‘bad’ bacteria from growing.”

A fiber-heavy diet helps the gut better absorb all the vitamins and minerals in food and promotes regular bowel movements, which is key to a healthy gut, DeCicco says.

The US government’s Dietary Guidelines for Americans recommends that adults aim for 22 to 34 grams of dietary fiber per day — and experts say most people fall short.

TWO OF THESE FRUITS A DAY CAN IMPROVE THE HEALTH OF THE SHADES, FIGHT THE RISK OF CANCER, THE DOCTOR SAYS.

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

1. Kiwi

Eating two kiwis a day can improve digestion, reduce bloating and flatulence, and may even reduce the risk of colorectal cancer, due to its high fiber content – about 8 grams per fruit – and a unique digestive enzyme called actinidin.

Experts say adding these fruits to smoothies, salads or yogurt dishes can support gut health. (Stock)

“I hesitate to say that there is any magic fruit that will cure all your gut health problems, but in some respects, kiwis seem to be superior to other tried and true alternatives out there, such as prunes or psyllium fiber,” Dr. Trisha Pasricha, a gastroenterologist at Beth Israel Deaconess previously told Fox News Digital.

2. The fruit of love

Passion fruit stands out as a gut-healthy powerhouse because of its high fiber content – ​​about 25 grams per cup.

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Although it also brings more protein than most fruits, its main digestive benefit comes from the pulp full of seeds, rich in fiber and antioxidants that promote normality and overall intestinal health, according to experts.

Passion fruit is full of nutrients that experts say promote regularity and a healthy gut. (Stock)

Passion fruit also packs more protein than most fruits, as well as antioxidants and vitamin C, making it a nutritional bonus for both 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 thanks to their one-two punch of fiber, hydration and antioxidants.

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Peaches are 89% water and provide fiber, vitamin C and potassium which support digestion and overall bowel function.

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

Peaches are full of water, fiber and vitamin C, which provide hydration and essential nutrients. (Educational Photography/General Photography Group)

Plums, on the other hand, stand out for their high fiber content and natural sorbitol, which helps relieve constipation and regular support, according to experts.

4. Oranges and other citrus fruits

By nourishing the gut microbiome, citrus fruits like oranges may also support mental health, with one recent study finding that people who regularly ate oranges had a 20% lower risk of depression.

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

“When we look at the number of people who eat fruits or vegetables, or other fruits per person such as apples or bananas, we do not see a relationship between food and the risk of depression,” lead author Dr. Raaj Mehta, a professor at Harvard Medical School and a physician at Massachusetts General Hospital, previously told Fox News Digital.

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

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

5. Figs

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

Nutritionists say the fruit’s sweet pulp and tiny seeds provide soluble and insoluble fiber, helping to improve digestion while providing antioxidants and essential minerals that support overall health.

Researchers say a natural compound found in apples, figs and other plants can help fight the bacteria that cause gum disease. (Stock)

Dried figs, meanwhile, provide 10 grams of dietary fiber per 100-gram serving — about three to four figs.

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Pairing fruit with protein or healthy fats can help slow sugar absorption and keep blood glucose levels stable after a meal, experts say.

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Khloe Quill of Fox News Digital contributed reporting.