As the crisp autumn air sets in and we begin to trade summer salads for cozy soups and warm baked goods, it’s the perfect time to talk about a powerful yet often overlooked nutrient: fiber.
Recent research shows that most people aren’t getting enough fiber. Inadequate fiber intake is a challenge, not just for digestion, but for energy, mood, metabolism, and even immunity. So this fall, rethink fiber not as a bland or boring checkbox, but as your body’s feel-good friend that can make a huge difference in how you feel each day.
What is Fiber and Why Does it Matter?
Fiber is a type of carbohydrate that your body cannot digest. While that might sound like a bad thing, it’s actually incredibly beneficial. There are two main types: soluble fiber, which dissolves in water and helps regulate blood sugar and cholesterol, and insoluble fiber, which adds bulk to your stool and supports regular digestion.
Fiber plays a major role in many bodily functions, such as:
- Promotes regular bowel movements
- Feeds your gut bacteria, improving microbiome health
- Helps manage blood sugar and cholesterol
- Keeps you satisfied longer after meals
- Supports a stable mood and steady energy
Why Fall is the Perfect Time to Focus on Fiber
Fall brings a fresh harvest of fiber-rich produce and comforting recipes that make it easier and more enjoyable to get your daily dose of fiber. It’s also a time when many people struggle with seasonal changes like feeling more sluggish, craving comfort foods, or dealing with digestive ups and downs. Fiber can help to balance all of those symptoms by maintaining energy levels, keeping you satisfied, and regulating digestion.
Fiber and the Feel-Good Connection
You may not associate fiber with mood, but the connection is supported by research. Around 90% of the body’s serotonin, a key feel-good brain chemical, is produced in the gut. A healthy gut needs fiber to thrive.
When your gut bacteria are well-fed by fermentable fibers like those in oats, apples, and beans, they produce short-chain fatty acids that help reduce inflammation, protect your gut lining, and support mental health. That’s why people often feel calmer and more focused when they consistently eat enough fiber.
Want to learn more about how nutrition influences mood? Read How Fueling Your Body Can Lead to Happiness for a deeper dive into the science of food and happiness. →
Fall Fiber Favorites
So how do you add more fiber this season without overhauling your diet? Start with the beautiful, hearty produce fall naturally provides. Here are some favorite sources of feel-good fiber for autumn:
- Apples: High in pectin, a type of soluble fiber, apples support gut health and satisfy a sweet tooth naturally.
- Pumpkin: Just half a cup of canned pumpkin has nearly 4 grams of fiber, and it’s delicious in everything from smoothies to soups.
- Sweet potatoes: Full of fiber, antioxidants, and natural sweetness. Roast them for an easy side or mash into a fall-inspired bowl.
- Brussels sprouts: These little cruciferous gems are packed with both soluble and insoluble fiber. Roast them until crispy.
- Pears: Often overlooked, pears are fiber powerhouses, especially when eaten with the skin on.
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Lentils and beans: Perfect for chili, stew, or hearty salads. Just one cup of lentils provides over 15 grams of fiber.
Tips to Boost Your Fiber Intake Gently
If you’ve been low on fiber, don’t change everything overnight. A sudden increase in fiber can lead to gas and bloating, especially if you’re not drinking enough water. Here’s how to increase fiber in a way that feels good to your body:
- Start Small: Add a fiber-rich food to one meal each day. Think a side of roasted carrots or a sprinkle of chia seeds in your yogurt.
- Hydrate Consistently: Fiber needs water to move through your system smoothly. Aim for at least 8 cups a day or per your doctor’s recommendations.
- Increase Gradually: Increase fiber by 5 grams per week until you reach your goal. Most adults need about 25 to 38 grams per day, but the average American gets only 15 grams.
- Choose Whole Grains: Whole grains like oats, quinoa, or brown rice have far more fiber than refined versions.
- Smart Snacking: Reach for trail mix with nuts and dried fruit, whole-grain crackers with hummus, or apple slices with almond butter.
A Final Word from Your Dietitian
As the days get shorter and we lean into slower routines and cozy comfort foods, let fiber be part of that seasonal self-care. It’s not just about digestive health, it’s about giving your body what it needs to feel good, inside and out.
So light that pumpkin-scented candle, pour yourself a warm mug of tea, and know that every time you nourish yourself with whole, fiber-rich foods, you’re making a powerful choice for your energy, mood, and overall well-being.
Here’s to a feel-good fall filled with warmth, balance, and fiber!
This article was written by Katie Gould, MA, RDN, LD, CDCES, a dietitian at Mend.
Resources
Dietary Guidelines for Americans 2020–2025
Cleveland Clinic: Serotonin
