What fruits are high in fiber and low in sugar

The next time you go food shopping, put these items in your cart. They're great sources of fiber, which can cut your LDL ("bad") cholesterol, is good for your digestion, and helps you feel full. (Related: What is sulfur, and why does your body need it?)

Fruits and Vegetables

Apples, bananas, oranges, strawberries all have around 3 to 4 grams of fiber. (Eat the apple peels -- that’s where the most fiber is!)
Raspberries win the fiber race at 8 grams per cup.
Exotic fruits are also good sources of fiber: A mango has 5 grams, a persimmon has 6, and 1 cup of guava has about 9.
Dark-colored vegetables. In general, the darker the color of the vegetable, the higher the fiber content. Carrots, beets, and broccoli are fiber-rich. Collard greens and Swiss chard have 4 grams of fiber per cup. Artichokes are among the highest-fiber veggies, at 10 grams for a medium-sized one.
Potatoes. Russet, red, and sweet potatoes all have at least 3 grams of fiber in a medium-sized spud, if you eat the skin and all.

Go for a guava. This tropical fruit has about 9 grams of fiber per cup.

Dry and Canned Goods

Stock up on beans. Navy and white beans are the most fiber-rich, but all beans are fiber-packed. Any of these is a good choice for your shopping cart: garbanzo, kidney, lima, or pinto beans. They make great soups and chilis, and are a flavorful addition to salads. Beans are also high in protein, so if you’re cutting back on red meat, they’re a healthy, filling substitute.
Include other legumes. Peas, soybeans (edamame), and lentils are also high in fiber.

Bread and Grains

Check cereal labels. Most cereals have at least some fiber content, but they’re not all created equal. Any cereal with 5 or more grams of fiber per serving is a good source.

Whole-grain breads. Seven-grain, dark rye, cracked wheat, and pumpernickel breads are good choices.

Whole grains. Bulgur wheat, brown rice, wild rice, and barley are all tasty substitutions for white rice.

The Snack Aisle

Nuts and seeds.An ounce of of sunflower seeds, pumpkin seeds, pistachios, or almonds gives you at least 3 grams of fiber. They are also high in calories, though, so make a little go a long way.

Popcorn. Three cups of air-popped popcorn have about 4 grams of fiber.

The Cold Case

Try foods with fiber added. Milk and other dairy products, and most juices, naturally have no or low fiber. New products, however, are changing that picture: Look for labels on orange juice, milk, and yogurt that say fiber is added or “fiber fortified.”

Skipping sugar may be the current craze, but if you’re thinking about eliminating fruit from your diet because they contain naturally occurring sugars, you may want to think twice.

"Fruit provides a lot of things we need," says registered dietician Bonnie Taub-Dix, author of Read It Before You Eat It. "It provides vitamins, minerals, and antioxidants. It also hydrates us and provides us with fiber, which fills us up."

Unfortunately, not enough people do not eat as much fruit as they should. Only one in 10 adults get enough servings of fruits and veggies to create a balanced diet, according to the CDC. A lack of these important foods can lead to chronic illness such as diabetes and heart disease.

However, if you are looking to cut back on carbs in a healthy way and you don't want to overdo it with higher-sugar fruits like bananas, there are plenty of low-carb, nutrient dense options out there. Here are 10 fruits you can feel great about indulging in whenever your fruity sweet tooth strikes:

Strawberries

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Berries are a great option when it comes to picking fruit that’s low in sugar. A cup of strawberries has only 7 grams of sugar and provides just about, if not more than, your daily recommendation of vitamin C.

Grapefruit

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The best way to minimize your sugar intake is to be mindful of your portion sizes, says Taub-Dix. Grapefruit is a great option as an alternative to sugary snacks, but you might not want to eat the whole thing depending on your needs. Half of one of the fruits contains 8 grams of sugar.

Avocados

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Yes, avocados are indeed a fruit. That big pit at the center counts as a seed, which is one of the defining features of fruits. Avocados are full of healthy fats that protect your heart and lower your LDL (a.k.a. "bad") cholesterol, plus phytochemicals that reduce oxidative and inflammatory stress. One avocado has a little over a gram of sugar.

Plums

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These late-summer favorites only have 7 grams of sugar and are 30 calories a piece, according to Jaclyn London, MS, RD, CDN. What's cool about plums is you can get creative with them and make things like sugar-free jams and marmalade.

Raspberries

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These berries are surprisingly low in sugar given their sweet taste: One cup contains only 5 grams of sugar. And with 8 grams of fiber, they’re more likely to leave you feeling full than some other fruit.

Blackberries

This is another tasty berry. One cup packs 7 grams of sugar, 8 grams of fiber, and 2 grams of protein, making it the perfect nutrient-dense snack.

Apples

If you have diabetes or are concerned about how fruit is affecting your blood sugar, consider the way you consume it. A whole apple has a lower glycemic index (GI) than apple juice, says Taub-Dix. This means that apple juice has the potential to spike your blood sugar more than eating the plain fruit would. On its own, one medium apple harbors only 19 grams of sugar, whereas a cup of unsweetened apple juice has about 24.

Peaches

Hardly anything compares to the satisfying sensation of sinking your teeth into a juicy, sweet, and tangy peach. One medium peach contains about 13 grams of sugar.

Oranges

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As with apples, you’re better off eating the whole fruit than drinking its juice. A standard orange has 12 grams of sugar and more than the daily recommended amount of vitamin C. A cup of unsweetened OJ, meanwhile, has twice the amount of sugar and only a third of the fiber, which can help regulate your blood sugar.

Asian Pear

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These large pears are hard, crisp, and delightfully sweet. Because they are so tasty, you might be surprised to know that they are mostly water (hello, hydration) and they only contain 8.6 grams of sugar.

What fruit has the most fiber?

Raspberries win the fiber race at 8 grams per cup. Exotic fruits are also good sources of fiber: A mango has 5 grams, a persimmon has 6, and 1 cup of guava has about 9.

Which fruit is lowest in sugar?

Learn which fruits are lowest in sugar content so you can satisfy your sweet tooth without breaking the sugar bank..

Lemons (and limes) High in vitamin C, lemons and their lime green counterparts are fairly sour fruits. ... .

Raspberries. ... .

Strawberries. ... .

Blackberries. ... .

Kiwis. ... .

Grapefruit. ... .

Avocado. ... .

Watermelon..

What foods are high in Fibre and low in sugar?

High fibre, low sugar cereals with milk or milk alternative (ensure added calcium) Porridge or overnight oats. Whole grain toast with margarine / butter or peanut butter and chopped bananas on top. Eggs are a good high protein start to the day – boiled, poached or scrambled with 1-2 slices of high fibre toast.

What vegetables are high in fiber and low in sugar?

Bok choy, cabbage, brussels sprouts, and broccoli are also great choices. Use raw spinach in salads or on sandwiches, cook it into omelets or soups, or serve it as a side dish. For a low-carb, high-fiber pizza, top a grilled portobello mushroom with diced tomatoes, chopped basil and spinach, and mozzarella cheese.