Pear Nutrition: One of the Highest-Fiber Fruits People Overlook

· 2 min read · Evidence: Moderate How we grade this
This article is for educational purposes only. It's not medical advice. Talk to a healthcare provider before making changes to your diet or health routine.

Quick Answer

Pears are a high-fiber fruit, typically providing more fiber per serving than apples. Their combination of soluble and insoluble fiber supports bowel regularity and satiety, and whole pears generally produce a moderate glycemic response in typical portions.

Quick Decision

Bottom line
Safe
Applies to
Most adults and children; GI tolerance varies in people sensitive to high-FODMAP foods.
Do this now
Add one whole pear daily for one week and track satiety and regularity.

The Science

Pears are a quietly high-value nutrition food that rarely get the same attention as apples or berries.

If your goal is improving fiber intake with minimal friction, pears are one of the easiest options.

Nutrition Profile

Typical medium pear:

NutrientApprox. amount
Calories~100 kcal
Carbohydrate~27 g
Fiber~5-6 g
Total sugar~17 g
Vitamin Cmodest
Potassiummodest

The headline is fiber density per serving in a food people can eat daily.

Why Pear Fiber Is Useful

Pears provide both soluble and insoluble fiber.

  • Soluble fiber contributes to slower carbohydrate absorption and fermentation in the colon.
  • Insoluble fiber supports stool bulk and transit.

Together, this makes pears useful for two common user goals:

  • better satiety between meals
  • better bowel regularity

This is not unique to pears, but pears are a high-compliance way to increase total fiber exposure.

Glycemic Context

Like most whole fruits, pears contain natural sugars. The key is delivery format.

Whole pears include fiber, water, and chewing demand, which slows intake and absorption relative to juice. In mixed meals, this typically produces a moderate glycemic profile.

If blood sugar management is a priority, pair pear with protein or fat and monitor portion size based on your care plan.

Peel-On vs Peel-Off

Peel contributes part of total fiber and phytochemicals. If tolerated, peel-on generally gives better nutritional return.

For users with texture or digestive sensitivity, peeled pears can still be useful, but recognize that you are lowering fiber yield.

Tolerance Note (Important)

Pears can trigger bloating in some users because of their fermentable carbohydrate profile.

If that happens:

  • reduce portion size
  • pair with lower-fermentable foods
  • distribute intake across the week

A food can be nutrient-useful in population data and still require individual adjustment.

Bottom Line

Pears are one of the most practical ways to raise daily fruit-derived fiber intake.

They are not a miracle food, but they are a strong routine choice for satiety and regularity when eaten whole.

Educational content only. Not medical advice.

What This Means for You

Keep the peel on, prioritize whole pears over juice, and use pears as a simple daily fiber tool if your intake is low.

References

  1. USDA FoodData Central - Pears, raw.
  2. PubMed search - pear fiber and glycemic outcomes.
  3. PubMed search - fruit fiber and bowel regularity.

What Changed

  • 2026-02-27 - Initial publication.