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7 Ways to “Fall” into Fiber

It’s true – summertime offers ample opportunity for fresh produce that easily meets our fiber needs for at least 25, and up to 38 grams of fiber per day.  The autumn harvest is no slouch, however. Fall fruits and vegetables offer big flavor, high concentrations of nutrition, and plenty of fiber.

Add these items to your shopping and meal planning lists this fall, and you just might forget what you miss about summer’s bounty.

  1. Sweet potatoes are an unsurpassed source of beta-carotene that are easy to prepare and a treat to eat. Baked or grilled, sweet potatoes are a super accompaniment to any meal. Partnered with vitamin C, potassium AND over six grams of fiber in a medium-size, sweet potatoes are a nutrition superstar.
  1. With just over two grams of fiber in a one-cup serving, acorn squash isn’t the highest fiber fall vegetable, but combined with potassium, vitamin A and just over 50 calories in an entire one-cup serving, this is nutrient-dense and versatile vegetable that can serve as the foundation of an entrée or a simple side dish.
  1. Brussels sprouts are no longer reserved for great grandma’s house. Roasted with olive oil and sea salt, Brussels are a delicious and highly nutritious way to pack three and a half grams of fiber into one cup of edible buds.
  1. With almost four grams of fiber in one cup of dark purple and golden goodness, beets are best in the fall and bursting with nutritional quality. Delicious when roasted, beets are ranked among the top of the world’s healthiest foods.
  1. With a color reminiscent of purple beets, don’t pass over cranberries this fall. Dried cranberries in particular add a blast of sweet-tasting fiber to breads, salads and side dishes.
  1. Apples! Of course, apples are one of fall’s finest fruits with almost five grams of fiber in a medium-size package. Take advantage of their portability and convenient packaging. With the number of varieties available, you won’t get bored eating an apple everyday, and you know what they say about keeping the doctor away.
  1. With six grams of fiber in one medium-size pear, this fabulous fall fruit outdoes its apple counterpart. Pears taste delicious eaten solo, sliced into salads, or diced on top of side dishes.

“Fall” into Fiber this harvest season and reap the benefits of delicious and nutritious produce. For high fiber on the go grab a Fiber d’Lish bar. With a unique ingredient mix,  Fiber d’Lish provides the true health benefits of fiber- weight management, heart health and natural regularity- making it the highest quality fiber bar available.


Anne Marie Kuchera, MS, MA, RD, LPC is a registered dietitian, and both a licensed nutritionist and licensed professional counselor. She manages community-based obesity prevention and preventive health and wellness initiatives through Children’s Hospital of Pittsburgh of UPMC.