Which fruit has more fiber?

Apples and pears are packed with nutrients, including vitamins, minerals and fiber. Fiber supports gut health by promoting regular, comfortable bowel movements and nourishing beneficial bacteria. It also helps protect heart health by maintaining cholesterol levels and body weight.

Apples and pears are both nutritious and fiber-rich fruits, but one offers more fiber than the other.

Apples and pears both provide fiber, but Pears contain much more.

Here is the fiber breakdown of a 140 gram apple and a 140 gram pear:

• Apple: 2.38 grams
• Pear: 4.34 grams

Pears contain much more fiber than apples, making them a better overall choice for those looking to increase their fiber intake.

However, including these two fruits in your diet can help increase your intake of soluble and insoluble fiber. Soluble and insoluble fiber are essential for health, but they have different roles in the body.

Soluble fiber dissolves in your intestine, forming a gel-like substance that slows digestion. Soluble fiber is effective in lowering cholesterol, supporting the growth of beneficial bacteria in the digestive system, and keeping stools soft and easy to pass. It also promotes weight management and healthy blood sugar levels.

Research suggests that pears pack about 23% more total dietary fiber and 46% more insoluble fiber than apples, making them the clear winner in fiber content.

Even though apples are slightly lower in fiber, they still pack a punch when it comes to nutritional and health benefits.

• Nutrient profile: Apples are a good source of vitamin C, which is necessary for collagen production, immune function and iron absorption. Apples offer smaller amounts of other essential nutrients, like potassium, which is necessary for healthy blood pressure regulation. Apples also contain a variety of antioxidants, such as polyphenols like gallic, chlorogenic, and ferulic acid that protect cells from oxidative damage.
• Health Benefits: Studies show that eating apples Reduce markers of inflammation, like C-reactive proteins (CRP), lower heart disease risk factors like LDL cholesterol and triglycerides, and reduce the risk of certain cancers, like breast cancer. That’s because apples are high in protective compounds, like polyphenol antioxidants and fiber, which support health by lowering inflammation and reducing disease risk factors like high cholesterol.
• How to enjoy apples: Apples are one of the most versatile and widely available fruits, making them a popular choice for everyday eating. Add apples to sweet and savory dishes like salads, pies, oatmeal, and cereal bowls, or pair them with nuts for an easy, filling snack.

Although pears are a better source of fiber, apples still deserve a place in your diet. Incorporating apples regularly into meals and snacks could support heart health and increase your intake of protective compounds.

Pears offer a solid source of fiber and may protect against heart disease and bowel problems.

• Nutrient profile: Pears are a good source of fiber and also provide several vitamins and minerals, such as copper, vitamin K, and vitamin C. A 140-gram pear provides 10.8% of your daily needs for copper, a mineral necessary for energy production, red blood cell production, and neurotransmitter synthesis.
• Health Benefits: Pears are an excellent source of flavonoid antioxidants, which support heart health by reducing inflammation. Their high fiber content also helps reduce heart risk factors, like high LDL cholesterol. Studies show that people who eat more pears have a significantly lower risk of death from heart disease than those who eat less. Due to their high fiber content, pears are a great choice for supporting overall gut health and preventing constipation.
• How to enjoy pears: Like apples, pears can be added to sweet and savory dishes, from salads and pies to oatmeal and even pizza. For a simple snack, add sliced ​​pear to a cheese board for extra crunch, fiber and natural sweetness.

In addition to their impressive fiber content, pears offer several vitamins and minerals as well as antioxidant plant compounds that can support and protect health.

If you’re weighing pears versus apples, the good news is you don’t have to choose. These two fruits are nutritious options that can fit into a healthy and balanced diet.

The smartest approach to supporting health and meeting your daily vitamin needs is to enjoy a variety of fruits, including apples and pears.

However, your personal preferences also matter. Apples tend to be crisp with a tart flavor, while pears are sweeter, with a grander texture and chewier sweetness.

That said, if maximizing fiber intake is your goal, pears take the lead, providing significantly more fiber than apples.

Both of these fruits can be enjoyed as a simple snack or combined with other nutritious foods to create healthy meals.

Regarding fibers, Pears beat Apples, offering about 23% more fiber on average on average.

That said, both fruits are packed with vitamins, minerals, and beneficial plant compounds, making them valuable additions to a balanced, nutrient-rich diet.

If your main goal is to boost fiber intake, reach for pears more often. However, for overall health, the best approach is to enjoy a mix of pears and apples, as well as a variety of other fruits.