Your digestion plays a dynamic role in your health! It’s responsible for absorbing nutrients and eliminating waste. Unfortunately, many people suffer from digestive problems like bloating, cramping, gas, abdominal pain, diarrhea/constipation and among other reasons.

One of the common themes I discuss with my clients is all about digestion. I talk about ways to improve digestion, tips to decrease bloating, how to have regular bowel movements, and much more.

It’s a topic I love talking about! I wanted to share some fiber-rich fruits for digestion so you can start incorporating into your diet to help aide in bowl movements.

Top 6 Fruits for Digestion

  1. Raspberries
    One cup of raspberries contains 8gr of fiber which is almost a third of the fiber most of us need for an entire day. They’re also lower in sugar than most fruits which a great choice for anyone watching their blood sugars (AKA diabetics) or simply those on a fat/weight loss program.
  2. Papaya
    My favorite tropical fruit papaya contains a digestive enzyme called papain. It assists during the digestive process by helping break down protein fibers and aides with digestion of protein. It’s commonly used as the main enzyme in digestive supplements due to its gastrointestinal capacities.
  3. Apples
    “An apple a day keeps the doctor away” – a famous phrase used that really does have something to it! Having a healthy digestive tract is necessity for our overall health. After all, it’s how our bodies absorb and utilize all those amazing nutrients we consume. Apples contain a unique type of fiber called pectin, which has been shown to help improve digestion because of its soluble nature and ability to bind to cholesterol or toxins in the body and get rid of them.
  4. Figs
    Figs! One of my favorite fruits for digestion, and I really feel these are a treat because they’re so delicious and sweet. 1/2 cup of dried figs contains roughly 7gr of fiber. Just 1 large raw fig contains 2gr of fiber all on its own. Try adding these to salads, sandwiches, in smoothies, or topped on your oats.
  5. Bananas
    Not only do bananas contain fiber (about 3-4gr of fiber per banana), they also contain that special fiber called pectin which has been shown to help decrease and heal stomach ulcers as well as providing a healthy dose of prebiotics for our bodies to utilize as food for the good bacteria in our guts (probiotics).
  6. Avocados
    Yes, avocados are technically “fruits” and even though I categorize avocados as a healthy fat. Avocados contain great amounts of fiber as well as healthy fats to keep our digestion moving along and lubricated.


Digestive issues can be challenging, but certain foods may be helpful in easing uncomfortable symptoms. Research supports eating fiber-rich foods, such as the fruits mentioned, they play a role in digestion by helping food move through your system more comfortably! If you’re seeking relief for your digestive woes, consider adding some of these foods to your diet.

If you liked the info please share with friends and family to help them learn the basics of the best fruits for digestion. Also please feel free to share your favorites in the comments below or on social media using #nutrition_connections

Carol Aguirre MS, RD/LDN