6 Best High-Fiber Fall Foods for Gut Health, According to RDNs

Apple picking — and baking with this popular fruit — are classic fall activities. Along with being crisp and delicious, apples provide plenty of dietary fiber, as well as other nutrients like vitamin C and potassium.

“Apples supply fiber along with sorbitol, a sugar alcohol that doesn't break down in the digestive tract and may help facilitate regular bowel movements,” says Beth Rosen, RD, a registered dietitian at Oshi Health and a board-certified specialist in digestive health.

Consider slicing apples into a warm bowl of oatmeal with vanilla and cinnamon. Enjoy them in a freshly tossed fall salad of arugula, roasted sweet potatoes, and pecans. Or, roast them with cinnamon and nutmeg for a simple yet divine fall dessert. Thomason Bunn recommends leaving an apple’s skin on to obtain the most fiber.

Try baking sweet potato wedges with cinnamon, roasting whole sweet potatoes and stuffing them with black beans and salsa, or whipping them into a casserole topped with baked oats. Or, you can mash sweet potatoes to create a simple, fiber-packed side dish.

“If you want a more robust texture, leave the skins on before mashing to boost the fiber content,” says Destini Moody, RD, a registered dietitian at Top Nutrition Coaching. “The insoluble fiber promotes overall digestive health and prevents constipation.”

“Lentils are packed with soluble fiber, which forms a gel-like substance in the gut that helps to form stool and feeds beneficial bacteria through fermentation,” Rosen says. “This fermentation process produces short-chain fatty acids, which help nourish the cells lining your colon and support a healthy gut lining.”

Incorporate lentils into your next batch of stew, soup, or chili, or take your autumn grain bowl to the next level with lentils, roasted butternut squash, Brussels sprouts, and toasted pecans.

Thomason Bunn recommends stirring canned pumpkin into your yogurt, smoothies, oatmeal, soups, or whole-grain pancake batter for a delightful upgrade. Just be sure to choose 100 percent pumpkin puree over sweetened pumpkin pie filling when preparing your recipes.

Roasted Brussels sprouts make for a nutrient-dense side dish to many fall meals. “Roasting [Brussels sprouts] until caramelized brings out their natural sweetness,” Thomason Bunn says. “Pair them with olive oil, balsamic glaze, toasted nuts, or Parmesan for extra flavor.”

They also pair well with salmon or chicken with balsamic and pomegranate seeds. This combination is not only healthy, but adds seasonal color to any table when entertaining.

“Persimmons are like a treasure to be lucky enough to [stumble] upon in the fall due to their short peak season of October to December,” Moody says. “The fruit contains a high amount of antioxidants, which help reduce inflammation in the gut and support overall health.”

Enjoy persimmons sliced up in an autumn salad of spinach leaves, pomegranate seeds, pecans, and goat cheese, or simply as a fiber-packed snack between meals.