High Fiber Summer Fruits to Support Digestion, Heart Health, and Hormones

Summer is the perfect time to enjoy vibrant, fresh fruits—and if you're looking to support your digestion, hormones, or heart health, fiber-rich fruits should be at the top of your list.

Fiber doesn’t just keep things moving; it helps balance blood sugar, lower cholesterol, feed beneficial gut bacteria, and even support healthy estrogen metabolism. Yet, most people get far less fiber than they need.

The good news? Summer fruits are deliciously high in fiber. Here are some of the best seasonal picks—and how to enjoy them.

Why Fiber Matters (Especially in the Summer)

Fiber is a type of carbohydrate the body can’t fully digest. Instead, it works its magic in the gut, where it:

• Adds bulk to stool for regular digestion

• Feeds beneficial gut bacteria (prebiotic action)

• Supports balanced blood sugar

• Lowers LDL cholesterol

• Helps manage appetite and fullness

• Supports hormone detoxification (especially helpful for estrogen balance in PCOS or perimenopause)

Adults should aim for 25–38 grams of fiber daily, but many fall short. Adding high fiber fruits is an easy (and tasty!) place to start.

6 High Fiber Summer Fruits to Love

1. Raspberries (8g fiber per cup)
   Tiny but mighty, raspberries are one of the highest fiber fruits. They’re also packed with antioxidants like quercetin and vitamin C.
   Try them on overnight oats, in smoothies, or frozen as a snack.

2. Pears (5–6g fiber per medium fruit)
   Pears contain both soluble and insoluble fiber—perfect for digestive support and satiety.
   Slice into salads or enjoy chilled with almond butter.

3. Mango (5g fiber per cup)
   Sweet and juicy, mangoes provide fiber and enzymes that aid digestion (like amylase).
   Blend into smoothies, chop into salsa, or enjoy with chili lime salt.

4. Blackberries (7.5g fiber per cup)
   Another antioxidant-rich berry, blackberries are excellent for gut health.
   Mix with Greek yogurt and a sprinkle of flaxseeds for a fiber-powered snack.

5. Figs (3–5g fiber per 2 fruits)
   Fresh figs are in season late summer and are rich in both fiber and polyphenols.
   Stuff with goat cheese, roast with honey, or slice into salads.

6. Apples with Skin (4g fiber per medium apple)
   A year-round staple that’s easy to take on the go. Just don’t peel the skin—that’s where much of the fiber lives.
   Pair with nuts for a balanced snack.

How to Add More Fiber Without Digestive Upset

If you’re not used to eating much fiber, go slow. Adding too much too fast can lead to bloating or gas.

• Increase fiber gradually over 1–2 weeks

• Drink plenty of water to help fiber do its job

• Mix soluble and insoluble sources for balance

Soluble fiber (like in mangoes and pears) forms a gel in the gut and is gentler, while insoluble fiber (like in berry seeds and apple skin) adds bulk and speeds things up.

Final Thoughts

High fiber summer fruits are an easy, natural way to boost your gut health, support hormone balance, and stay energized. They’re also perfect for hot days when you want light, refreshing options. Whether you're dealing with digestive issues, insulin resistance, or just trying to feel your best, let summer fruits do some of the heavy lifting.

So go ahead—make that smoothie bowl, fill your fruit bowl, and snack with purpose this season.