9 Fruits High in Insoluble Fiber

Insoluble fiber has powerful health benefits, including helping prevent constipation and colon cancer. Try these fruits to meet your daily fiber needs.

Published on Feb. 6, 2026

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Many people turn to fruits to prevent and relieve constipation, and for good reason. The high fiber content in fruit is effective for the common problem, and it comes with important benefits for colon health and weight loss. What makes the difference is insoluble fiber, one of two types of fiber found in whole fruit. Insoluble fiber doesn't dissolve in water and helps bulk up stool and move it through the digestive tract, preventing constipation and potentially reducing the risk of colon cancer.

Why it matters

Insoluble fiber has the 'ability to bind with carcinogens, mutagens, and other toxic chemicals that are formed during digestion of food' and expel them through a bowel movement. It also speeds up the transit of stool through the body, which means those toxic substances spend less time in the colon, so the gut lining is less exposed to them. Drinking plenty of water helps ensure stool is soft and easy to pass.

The details

Adults should eat a daily total of 25-38 grams of fiber. The rule of thumb is that if you're consuming fruit with edible skin, you're getting insoluble fiber, since it's concentrated in the peel. Here are nine fruits highest in insoluble fiber: dried figs, raspberries, apples, pears, apricots, strawberries, plums, oranges, and kiwis.

  • The recommended daily fiber intake for adults is 25-38 grams.

The players

Lisa Young

A registered dietitian and adjunct professor of nutrition at New York University.

Frances Largeman-Roth

A registered dietitian.

Caroline Susie

A registered dietitian based in Dallas, Texas.

Natalie Rizzo

A registered dietitian and nutrition editor for TODAY.com.

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What they’re saying

“They both help with weight management because they both help you to feel full. But if someone has hemorrhoids or a lot of constipation, then the better one is the insoluble fiber.”

— Lisa Young, Registered Dietitian and Adjunct Professor of Nutrition at New York University

“Figs are a fiber star.”

— Frances Largeman-Roth, Registered Dietitian

“The easiest thing to do is go buy a ton of raspberries, put them in your fridge and have half a cup with breakfast and have half a cup as an afternoon snack.”

— Caroline Susie, Registered Dietitian Based in Dallas, Texas

“Science also suggests that the beneficial antioxidant properties of apples come from the skin.”

— Natalie Rizzo, Nutrition Editor for TODAY.com

The takeaway

Incorporating high-insoluble fiber fruits like dried figs, raspberries, apples, pears, and others into your diet can help prevent constipation, support colon health, and promote overall digestive wellness when paired with adequate hydration.