Skip to main content

7 High Fiber Fall Fruits and Vegetables

< Back to the article list

While it’s important to take care of your digestive health any time of the year, the Fall season provides an awesome opportunity to eat a wide variety of high fiber fruits and vegetables. Whether you’re big on hitting up those seasonal farmer’s markets, or just like looking for local, in-season produce at your grocery store, September through November provides a whole boatload of delicious fruits and vegetables to enjoy.

While you’re on the hunt for easy ways to get more fiber into your diet, consider Benefiber, a clear, taste-free plant-based prebiotic fiber that nourishes the good bacteria that exist naturally in your gut1.

High Fiber Fruits and Vegetables

1. Apples

One of the most popular fruits during the fall season, apples take center stage! From apple picking to apple pies, this sweet, crispy fruit just can’t be beat — especially when it comes to its fiber. Just one medium apple with skin contains roughly 4 grams of dietary fiber.

2. Cranberries

Not many people may realize this, but cranberries are a high fiber food! For instance, just one cup of these chopped bitter berries can have up to 4 grams of dietary fiber. They also taste great tossed into salads or served as a side.

3. Persimmons

Thrown into smoothies or added to yogurt, persimmons not only provide a sweet taste that is reminiscent of Autumn, but are also packed with fiber: just one persimmon contains 6 grams. Persimmons are usually in season October through February, which makes them perfect to serve at a holiday party.

4. Squash

Roasted with a pinch of salt or baked with cinnamon and nutmeg, butternut squash helps make the perfect fall meal. Not only can squash be prepared many different ways, but it’s also full of nutrients and fiber. In fact, just one cup of cooked butternut squash contains 6.6 grams of dietary fiber.

5. Sweet Potatoes

Sweet potatoes are a delicious Fall and Winter food that tends to be a crowd favorite whether served at the holidays or packed in meal prep. Mashed, roasted, baked, or boiled, this root vegetable is not only delicious but also healthy — a one-cup mashed serving provides 8 grams of dietary fiber!

6. Pumpkin

The vegetable perhaps most associated with Fall and its holidays (Halloween and Thanksgiving, in particular), pumpkin makes appearances in pies, breads, and savory dishes throughout the cooler weather months. Just one cup of mashed canned pumpkin can have up to 7 grams of dietary fiber!

7. Brussels Sprouts

Even though you may have been afraid of them when you were a kid, Brussels sprouts are delicious, especially when served crispy from the oven. A healthy veggie that is full of nutrients such as potassium, phosphorus, and nearly 6 grams of dietary fiber for a one-cup cooked serving, Brussels sprouts are the perfect side to any Fall meal!

1 These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease

Related articles