Soluble Fiber In 41 Fruits With Recipes For Good Gut Health


Last post we talk about the 14 delicious ways to add fiber to your baking.

One way was to add fruit to your ingredient list.Fruit

Fruit provides a source of soluble fiber and your gut bacteria love feasting on this proving you with good immunity, lowered cholesterol, improved blood sugar control and lowered inflammation leading to heart disease, diabetes, and cancer.

The other type of fiber often mentioned is insoluble fiber which helps to prevent constipation, and we’ll cover this in another post because this first list is so long.

Here is a list of 41 fruits including the soluble fibre content for each.

Every time you add fruit to your baking it’s more nourishing for your family, guests, and customers. They’ll come back for more and bit by bite their gut health will improve.

There are delicious recipes linked to each fruit so be sure to start increasing your fiber intake when your next bake.


FRUIT                                     GRAMS OF                                   RECIPE

                                             SOLUBLE FIBER              (Click the name of the recipe)

Dried Figs 1 cup                             8                           Easy Blue Cheese and Fig Tart

Passion fruit 1/2 cup                  6.5                                Passionfruit Muffins

Prunes 1 cup                                6.5                        Prune and Raisin Filled Cookies

Dried Peach 1 cup                        6.1                                 Dried Peach Pie

Dried Pear 1 cup                          5.4                                 Dried Pear Cake

Dates 1 cup                                  2.2                              Vegan Date Brownies

Pear 1 medium                             2.2                          Gluten Free Pear Muffins

Avocado 1/2 cup                          2.1                   Paleo Chocolate Avocado Cake

Apricots 1 cup                                 2                       Apricot and Oat Cookies

Apple baked with skin 1 medium 1.9                               Apple Cake Slice

Elderberries 1 cup                         1.8                                 Elderberry Pie

Mandarine 1 cup                            1.8           Mandarine and Cinnamon Cheesecake

Orange 1 medium                          1.8                  Orange Cake, so easy with icing

Raisins 1 cup                                  1.7                      Boiled Raisin Fruit Cake

Craisins 1 cup                                1.6                           Craisen Nut Bread

Grapefruit in water 1 cup             1.6                   Tangy Grapefruit Yoghurt Cake

Mango 1 medium                          1.5            Mango, Coconut and Banana Bread

Blackberries 1 cup                        1.4                 Blackberry Crumble Cake

Gooseberries 1 cup                       1.4                 Gooseberry Bakewell Tart

Prune Juice 1 cup                         1.3                       Moist Prune Cake

Papaya 1 cup                                1.2                     Eggless Papaya Cake

Rhubarb 1 cup                              1.2                  Rhubarb and Coconut Slice

Peach Juice 1 cup                         1.1                       Peach Angel Cake

Apple Sauce 1 cup                           1                Apple Sauce Raisin Muffins

Cherries 1 cup                                 1          Best Cherry Filling for Cakes and Tarts

Lemon 1 medium                             1               Ginger and Lemon Slice

Raspberries 1 cup                            0.9         White Chocolate and Rasberry Muffins

Lemon Juice 1 cup                         0.8                   Lemon Juice Pie Crust

Peach 1 medium                            0.8                    Fresh Peach Crumble

Apple baked no skin 1 medium     0.7                   Apple Pie From Nanna

Banana 1 medium                          0.7                    Very Banana Bread

Loganberries 1 cup                       0.7                  Old Fashioned Berry Cobbler

Grapes 1 cup                                  0.6            Red Grape Olive and Polenta Cake

Kiwi Fruit 1 medium                       0.6                    Kiwi Cheese Cake

Kumquat 1 medium                        0.5               Kumquat Upside Down Cake

Blueberries 1 cup                            0.4                     Blueberry Lattice Pie

Fruit Leather 1 oz                            0.2                    Natural Fruit Leather

Pineapple 1 cup                               0.2              Rich Pineapple Butter Cake

Plum 1 medium                               0.2   Plum Butter Cake & Plum Semi Freddo

Pomegranate 1 medium                 0.2           Oat Meal Pomegranate Muffins


When baking with fruit and vegetables, let the cake sit overnight before serving. This helps the flavors to fuse for a rich taste the next day.

Enjoy these recipes, and add these fruits to your grocery list. For more ideas to increase fibre in your baking, there are 14 ways to increase fiber to your baking here. Read more about how gut bateria and fiber work together to fight diabetes.