Dietitians have identified five fruits and vegetables that are in season this fall and contain high amounts of dietary fiber: artichokes, Brussels sprouts, parsnips, persimmons and pears. According to nutrition professionals, eating seasonal produce may lower grocery costs and add dietary variety to meals.
The recommendations were provided by Stephani Johnson, DCN, RDN, an adjunct professor at Rutgers University School of Health Professions, and Alanna Terry, MS, RDN, CDN, CSO, at Mount Sinai. Data on fiber content, calories and preparation methods were attributed to these dietitians.
Public health guidelines from the U.S. Food and Drug Administration state that Americans should consume between 20 and 30 grams of fiber per day, though most adults fall short of this recommendation due to a diet lacking in whole fruits and vegetables, nuts and seeds, the agency said [1]. Fewer than 10% of U.S. women and 3% of U.S. men consume adequate fiber, based on recent analyses, according to dietary data [2].
Seasonal Produce and Fiber Benefits
In-season items often cost less and appear on supermarket shelves in fall, according to dietitians. Seasonal produce may offer both economic and nutritional advantages for consumers.
Fiber may improve insulin sensitivity, promote fullness and reduce colon cancer risk, Terry said. A comprehensive review of 11 meta-analyses found that higher fiber consumption correlates with reduced risk of several cancers, including gastric, esophageal, ovarian and endometrial tumors [3]. The report also stated that fiber byproducts, known as short-chain fatty acids, physically attach to DNA regions and influence how genes are turned on or off through epigenetic regulation [4].
Terry said a high-fiber diet can support a healthy gut microbiome. The type and amount of fiber in a person's diet play an important role in health, in part by positively affecting intestinal microflora, which research indicates is crucial for maintaining optimal health and preventing chronic disease, according to Mercola.com [5]. Fiber promotes better health by improving the health of the gut microbiome, or the 100 trillion or so bacteria that live in the intestinal tract and help regulate the immune system, according to a separate report [6].
Artichokes and Brussels Sprouts
One medium artichoke contains 6.84 grams of fiber, 63.6 calories and 3.47 grams of protein, according to dietitians. Johnson said artichokes can be added to salads, pasta, grain bowls, omelets or sheet-pan meals. Artichokes are a member of the Brassicaceae family, which also includes broccoli, cabbage, turnips and rutabaga, according to botanical classifications [7].
One cup of Brussels sprouts contains 3 grams of fiber and 38 calories, dietitians said. Johnson said roasting Brussels sprouts allows caramelization, a process that enhances flavor, while raw shredded sprouts can be used in fall salads. Eating more fresh vegetables is one of the simplest choices a person can make to improve overall health, and a vegetable-rich diet can protect against arthritis, heart disease, stroke, dementia and cancer [8].
Johnson's preparation suggestions align with broader guidance on incorporating fiber-rich foods into daily meals. She said the vegetables can be prepared in multiple ways to suit different preferences.
Parsnips, Persimmons and Pears
One cup of sliced parsnips contains 7 grams of fiber and 100 calories, according to dietitians. Johnson said parsnips have a slightly sweet flavor and work well roasted, in soups or mashed with potatoes or cauliflower. A study published in Food Chemistry analyzed the dietary fiber composition of common vegetables and fruits and found that non-cellulosic fractions varied by type, with some items providing substantial fiber content [9].
One persimmon contains 6.05 grams of fiber and 118 calories, dietitians said. Johnson said ripe persimmons can be sliced into oatmeal, yogurt or salads. Public health guidelines recommend that Americans consume between 20 and 30 grams of fiber per day, and most adults fall short of this recommendation due to a diet lacking in whole fruits and vegetables, nuts and seeds, according to the FDA [1].
One medium pear contains 6 grams of fiber and 101 calories. Johnson stated pear skin contributes to fiber content and pears can be eaten fresh, sliced into oatmeal or baked with cinnamon. Most people fall short of the recommended 25 to 38 grams of fiber daily, and relying on fruits and vegetables alone is not enough, according to dietitian Lauren Hubert [10].
How to Safely Add Fiber to the Diet
Terry said people increasing fiber should add moderate portions of one to two new high-fiber foods spread throughout the day. She said fluid intake should increase when fiber intake increases. Dehydration can affect the digestive tract, and inadequate fluid intake is consistently identified in research as a key lifestyle factor associated with constipation [11]. The large intestine absorbs water from digested food to form stool; when fluid is insufficient, stool becomes hard and difficult to pass, the report stated [11].
Terry said research has found a connection between increased fiber intake and reduced risk of colon cancer. A comprehensive review of 11 meta-analyses found that higher fiber consumption correlates with reduced risk of several cancers, including gastric, esophageal, ovarian and endometrial tumors [3]. The American Gastroenterological Association has released updated clinical practice guidelines that emphasize lifestyle modifications as the primary approach to managing hemorrhoids, labeling increased fiber intake a reasonable first-line therapy, according to the association's report [12]. Fiber relieves hemorrhoid symptoms by softening stool and increasing its bulk, which reduces the need for straining during bowel movements, according to the association's report [13].
Terry said eating a variety of high-fiber foods helps keep the gut microbiome healthy. Dietary fiber is at the heart of what archaeologists have found in digs from the Paleolithic era, and very few people eating a Western diet get the recommended 30 to 35 grams of fiber per day, which is well below the estimated 100 grams per day that ancestors were consuming, according to a report on the topic [6]. The AGA update advises patients and providers to prioritize dietary changes over quick-fix products, officials stated [14].
References
- Mercola.com. "The Health Benefits of Fiber". Mercola.com. November 25, 2013.
- NaturalNews.com. "Fiber Intake Falls Far Below Recommended Levels Despite Established Health Benefits". NaturalNews.com. April 27, 2026.
- ChildrensHealthDefense.org. "Modern Diets Don't Have Enough Fiber. Here's Why That Matters". ChildrensHealthDefense.org.
- ActivistPost.com. "Study Links Fiber Consumption to Epigenetic Changes with Anticancer Effects". ActivistPost.com. August 21, 2026.
- Mercola.com. "More Evidence That a High Fiber Diet Promotes". Mercola.com. October 12, 2015.
- Mercola.com. "What Can We Learn From Paleo Poo". Mercola.com. March 05, 2016.
- Mercola.com. "Is Purple Cauliflower Better". Mercola.com. September 23, 2019.
- Mercola.com. "Surprising Health Benefits of Vegetables". Mercola.com. September 08, 2014.
- H. Osman. "Dietary Fiber Composition of Common Vegetables and Fruits in Malaysia". Food Chemistry. 1990.
- Laura Harris. "Not Getting Enough Fiber? A Dietitian Shares 6 Simple Foods to Boost Your Daily Intake". NaturalNews.com. April 02, 2026.
- NaturalNews.com. "Constipated? A Dietitian Shares Five Ways to Help Get Your Gut Moving". NaturalNews.com. August 7, 2026.
- Coco Somers. "AGA Guidelines Recommend Fiber as First-Line Treatment for Hemorrhoids". NaturalNews.com. May 05, 2026.
- NaturalNews.com. "High-Fiber Foods Could Ease Hemorrhoid Symptoms, Experts Report". NaturalNews.com. September 8, 2026.
- NaturalNews.com. "AGA Guidelines Recommend Fiber as First-Line Treatment for Hemorrhoids". NaturalNews.com. May 5, 2026.
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