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A cup of sliced raw green kiwifruit delivers 5.4 grams fiber; one large kiwifruit contains 1.7 grams of fiber, 0.7 grams of which is soluble fiber, and 1.0 gram of insoluble fiber, according to a report from Harvard University Health Services. A single cup of sliced raw gold kiwifruit.ecommendations for daily fiber intake vary depending on your age or sex. If youâre a man, you need at least 38 grams of dietary fiber daily through age 50, and then 30 grams a day after that.
Bananas are high in potassium. Bananas provide several key nutrients for everyday health. They are low in calories -- providing about 90 calories for a 6-inch banana -- high in fiber and offer several vitamins and minerals. If you are bored with plain bananas, find other ways to incorporate them into your diet. banana packs nearly 3 grams of fiber into your diet if you eat a 6-inch piece of the fruit. Most of the fiber in bananas is insoluble. This is the type of fiber that pushes out waste and makes your stools easier for you to pass.