9 Fruits High in Soluble Fiber

These fruits pack a fiber punch to support heart health and blood sugar control.

Jan. 30, 2026 at 8:23am

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Soluble fiber has special health benefits, including helping to lower cholesterol and keeping blood sugar steady. Fruits are naturally high in fiber, a nutrient that comes with a host of benefits for gut health, heart health, digestion and weight loss. Here are 9 fruits that are highest in soluble fiber, including apricots, oranges, mangos, figs, strawberries, grapefruit, pears, plums, and apples.

Why it matters

Soluble fiber dissolves in water and forms a gel-like substance in the gut, which helps to prevent the digestive tract from absorbing cholesterol. This can naturally lower cholesterol levels in the body. The gel-like substance also slows down digestion, helping to support healthy blood sugar levels, which can aid in weight loss and diabetes management.

The details

Fruits are naturally high in fiber, with both soluble and insoluble types. Soluble fiber dissolves in water and forms a gel-like substance that binds to cholesterol, preventing it from being absorbed. This helps lower LDL cholesterol levels. The gel also slows digestion, keeping blood sugar steady and promoting feelings of fullness. Adults should aim for 25-38 grams of total fiber per day, with 5-10 grams coming from soluble fiber.

  • Fruits are in season year-round, with some varieties like oranges, grapefruits, and apples peaking in the winter months.

The players

Lisa Young

A registered dietitian and adjunct professor of nutrition at New York University, as well as the author of 'Finally Full, Finally Slim.'

Natalie Rizzo

A registered dietitian and nutrition editor for TODAY.

Sarah Rivenburgh

A registered dietitian at OhioHealth.

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What they’re saying

“Having any kind of fiber is always good because it's found in mostly fruits, vegetables, whole grains, beans — healthy foods. So when you eat more fiber, you eat less of something else, that's less healthy.”

— Lisa Young, Registered Dietitian and Adjunct Professor of Nutrition

“Oranges are also a good source of potassium, a mineral that works to regulate blood pressure and fluid balance within the body.”

— Natalie Rizzo, Registered Dietitian and Nutrition Editor

“One of the things I really like about mango is that it is high in soluble fiber. A lot of fruit has fiber in it, but mango specifically has soluble fiber.”

— Sarah Rivenburgh, Registered Dietitian

The takeaway

Incorporating more high-soluble fiber fruits like apricots, oranges, mangos, figs, strawberries, grapefruit, pears, plums, and apples into your diet can help lower cholesterol, regulate blood sugar, and promote feelings of fullness to support weight management.