When it comes to managing digestive health, fiber is often celebrated—but sometimes, it’s the thing you need to avoid. Whether you’re preparing for a colonoscopy, recovering from gastrointestinal issues, or following a physician-recommended low-fiber (low-residue) diet, not all fruits are ideal. Fortunately, there are still plenty of fruit options that are easy on the gut. Using data sourced from USDA FoodData Central and the University of Michigan Health System Fiber Chart, we’ve ranked the top 20 lowest-fiber fruits, from the gentlest to the just-under-the-radar threshold.
Top 20 Low-Fiber Fruits Ranked (From Lowest to Highest)
| Rank | Fruit | Fiber (grams) | Serving Size |
|---|---|---|---|
| 1 | Watermelon | 0.6 – 0.8 g | 1 cup (pieces) |
| 2 | Cantaloupe | 0.9 – 1.3 g | 1 cup |
| 3 | Plum | 0.9 – 1.0 g | 1 medium |
| 4 | Honeydew Melon | 1.0 – 1.1 g | 1 cup |
| 5 | Grapes | 1.0 – 1.2 g | 1 cup |
| 6 | Mandarin Oranges | 1.0 g | ½ cup |
| 7 | Grapefruit | 1.3 g | ½ medium |
| 8 | Cherries | 1.3 g | 10 cherries |
| 9 | Fruit Salad / Fruit Cup | 1.3 g | ½ cup |
| 10 | Pineapple | 1.2 – 2.0 g | 1 cup |
| 11 | Chayote | 1.97 g | 100g (estimated) |
| 12 | Apricots | 0.7 – 2.5 g | 3 medium or 1 cup |
| 13 | Nectarine | 2.0 – 2.2 g | 1 medium |
| 14 | Peach | 1.7 – 3.0 g | 1 medium |
| 15 | Banana | 2.6 – 2.7 g | 1 medium |
| 16 | Orange | 3.0 g | 1 medium |
| 17 | Strawberries | 2.9 – 3.4 g | 1 cup |
| 18 | Raw Figs | 2.9 – 3.0 g | 2 each |
| 19 | Mango | 3.0 g | 1 cup |
| 20 | Starfruit | 3.0 g | 1 medium |
Note: Figures may vary depending on ripeness, preparation, and variety.
Insights & Observations
- Watermelon earns the title of lowest-fiber fruit, thanks to its ultra-high water content and soft texture. It delivers hydration without taxing the digestive system, with less than 1 gram of fiber per cup.
- Cantaloupe and honeydew, also water-rich melons, closely follow and are often recommended for low-residue diets.
- Plums and grapes are lower-fiber choices among stone and vine fruits, respectively, though their skins can be a minor source of roughage.
- Tropical fruits like pineapple, banana, and mango provide slightly more fiber per serving, yet still remain under 3 grams—enough to offer satiety without overwhelming the gut.
- Chayote squash, often forgotten in fruit lists, makes a worthy appearance here with an estimated 1.97 grams of fiber per 100g.
When Low-Fiber Fruits Are the Better Choice
Low-fiber fruits aren’t just for strict diets. They’re often the best choice in certain situations, such as:
- Gastrointestinal surgeries or GI prep (like colonoscopy)
- Irritable bowel syndrome (IBS) flare-ups
- Post-operative recovery requiring minimal digestive strain
- Elderly individuals or young children with sensitive guts
- Acute diarrhea, where reducing insoluble fiber helps settle the bowel
In these cases, your healthcare provider may recommend fruits that are peeled, strained, or canned in natural juice—with soft textures and minimal fiber to rest the digestive tract.
Smart Tips for Enjoying Low-Fiber Fruits
- Go peeled and cooked: Removing skins and gently cooking fruits like apples or pears can reduce their fiber load even further.
- Choose soft varieties: Ripe bananas, canned peaches, and fruit cups in juice are often tolerated better than raw, fibrous versions.
- Skip the seeds: Seedless options and carefully strained juices help minimize undigestible content.
- Avoid dried fruits: While convenient, they are dense in both sugar and fiber—prunes, figs, raisins, and dates can deliver more than 4–6 grams in small amounts.
Final Takeaway
Contrary to popular belief, not everyone needs high-fiber foods all the time. In fact, for certain medical conditions or digestive sensitivities, low-fiber fruits provide relief, hydration, and a nutritional boost without the bulk. From watermelon’s whisper-thin fiber content to tropical favorites like banana and pineapple, this ranked list helps you make informed choices tailored to your body’s needs.