Fiber is trending (and fall is the perfect time for fiber)

There’s something about fall that makes it easy to get back into your daily routine, whether it’s more home-cooked meals, less social interaction, shorter days, or just slowing down and noticing how your body feels. This also happens to be one of the best times of year to naturally increase your fiber intake.

From hearty root vegetables to crisp apples and butternut squash, the fall harvest is packed with high-fiber foods that do double duty for your gut and waistline.

Why fiber deserves a spot on your fall board

Yes, fiber isn’t all “new” and shiny, although it’s having a resurgence and you should be aware. Fiber doesn’t just keep you “normal.” It’s one of the most underrated nutrients that supports gut health, hunger/fullness, and stable energy, three key roles when you’re trying to feel your best and manage your weight in a balanced way.

Here’s a snapshot of how high-fiber foods work their magic:

• Supports Digestion: Fiber adds bulk, helps keep things running smoothly, and promotes regularity.
• Feeds Good Gut Bacteria: Certain fibers act as prebiotics and help feed the good bacteria in your gut, supporting digestion, metabolism, and even mood.
• Supports blood sugar: Slower absorption of glucose means more consistent energy and less cravings.

Smooth digestion, a healthy gut microbiome, and stable blood sugar are the foundation for those who want to look and feel their best.

The gut-fiber-weight connection

Here’s where it all ties together: the state of your gut microbiome affects your metabolism. When you eat high-fiber foods, especially plants, legumes, and whole foods, you’re not just feeding yourself. You’re feeding the trillions of bacteria in your gut that produce beneficial compounds called short-chain fatty acids (SCFA).

These SCFAs help support metabolism through multiple mechanisms, including appetite regulation, energy expenditure, blood sugar management, and may influence GLP-1 production.

That’s why a fiber-rich diet is linked to feeling fuller, eating more mindfully, and maintaining a balanced weight over time. It’s not about eating less (in fact, with fiber-rich foods, you can often eat larger meals); it’s about eating in a way that matches your body’s natural signals.

1. Apple (with skin!)

One medium apple provides about 4 grams of fiber, mostly from the peel. Apples contain pectin, a soluble fiber that aids in healthy digestion and balanced cholesterol levels.

Try this: Cut into oatmeal and bake with cinnamon and a little coconut oil (my favorite), or pair with almond butter for a high-fiber snack.

2. Sweet potato

Sweet potatoes are rich in soluble and insoluble fiber, making them a winner for gut health. Plus, they’re rich in beta-carotene, which supports skin and immune health, making them perfect for the cooler months.

Try this: Bake them in the oven with olive oil and rosemary, or mash them with a bit of coconut sugar for a sweet and fiber-rich side dish.

3. Brussels sprouts

One of my favorite vegetables is Brussels sprouts, which contain about 3.5 grams of fiber per cup and contain compounds that support detoxification pathways in the body. They are also one of the best cruciferous vegetables for supporting hormone balance.

Try this: Slice them into salads or bake them with a balsamic glaze until crispy.

4.Pear

Pears are often forgotten, but they are one of the highest fiber fruits, with up to 6 grams of fiber per serving and a unique flavor.

Try this: Toss them in a salad (even better with Brussels sprouts and arugula) for a refreshing, sweet flavor.

5. Pumpkin

Not only can pumpkin be used to make pumpkin spice lattes; It’s high in fiber and naturally low in calories, making it ideal for supporting satiety and digestion.

Try this: Make homemade pumpkin muffins or pancakes, use a butter substitute in baked goods (sounds weird, but trust me), or make homemade pumpkin spice creamer as a whole-food-based, less-processed alternative.

6. Butternut Squash

Creamy, comforting, and slightly sweet, butternut squash contains about 7 grams of fiber per cup when cooked. It is an excellent source of soluble and insoluble fiber, which means it supports digestive regularity and Helps feed beneficial gut bacteria.

Plus, it’s rich in beta-carotene, a precursor to vitamin A, which supports skin and immune function when the weather gets colder.

Try this: Roast butternut squash cubes with olive oil and herbs, blend into soup (a fall staple in my house), or toss them into salads or pasta for extra fiber and a pop of fall flavor.

7. Parsnips

Don’t sleep on parsnips, they’re one of fall’s most overlooked high-fiber foods, providing nearly 6.5 grams of fiber per cup when cooked. Parsnips have a slightly sweet and nutty flavor (think of them as a cross between a carrot and a potato) and are particularly rich in soluble fiberhelps promote feelings of fullness and supports healthy blood sugar balance.

They’re also a great source of antioxidants and vitamin C, which support immune health during the colder months.

Try this: Roast parsnips with olive oil, garlic, and rosemary for a caramelized side dish, or mash them with a bit of butter for a comforting, gut-friendly alternative to mashed potatoes.

Pro Tip: Balance fiber with hydration

As fiber intake increases, hydration becomes more important. Fiber absorbs moisture to do its job; without it, you may feel more supported and bloated rather than balanced. Carry water or an electrolyte mix with you throughout the day to help keep your bowel on track.

How much fiber do you actually need?

Most people think they eat enough fiber, but the reality is that the average intake is less than half the recommended amount. The Dietary Guidelines for Americans provide clear daily goals:

• Women: About 25 grams per day
• Men: About 38 grams per day
  

These numbers won’t work for everyone, but they serve as a useful baseline. If you’re not anywhere near these ranges yet, slowly increase fiber along with plenty of water to help your body adjust comfortably. Remember, you can mix whole food sources with supportive fiber supplements to make achieving your goals realistic rather than overwhelming.

Fiber supplements can help fill the gap

While whole foods should always be your foundation, fiber supplements can help bridge the gap during busy days or for those who have difficulty meeting their fiber needs through food alone.

HUM’s Flatter Me Fiber GLP-1 Booster is formulated to support regular and healthy digestion, and naturally promotes satiety by supporting GLP-1 levels † . This is an easy, delicious way to supplement a high-fiber fall diet, especially when your schedule (or meals) becomes less predictable.

takeout

Fall is an ideal time to reset your gut and nourish your body with high-fiber foods that naturally support digestion and weight goals. From apples to root vegetables, these seasonal staples make it easy to get more fiber in without having to overthink it.

So while you love your pumpkin spice lattes this season, remember to get some whole-food fiber too!