5 High-Fiber Fall Fruits to Add to Your Grocery Cart

Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT

Apples, pears, persimmons, pomegranates and pumpkin are high-fiber fall picks.

Keeping the skin on apples and pears adds even more fiber and plant compounds.

Add fall produce to snacks, salads, yogurt, smoothies and savory dishes for more fiber.

It's fall, y'all! And that means a whole new array of seasonal produce to enjoy. Embracing in-season produce allows you to score the best deals, get the freshest food and mix up your produce rotation to keep things exciting. When it comes to high-fiber fall fruits, a few stand out for dietitians. These five fall fruits come recommended by RDs for being high in fiber and other health-promoting nutrients.

Sweater weather means apple-picking season for those of us in the northern U.S., so it's no surprise that apples made the cut. Dietitians agree that embracing this seasonal fruit is an effective way to boost your fiber intake.

"Apples are a good source of pectin, a type of soluble fiber that can help lower cholesterol, improve blood sugar and support the gut microbiome," says Avery Zenker, RD, M.A.N. Their skin also provides insoluble fiber, which helps keep you regular. In total, a medium apple has about 4 grams of fiber, or 14% of the Daily Value.

They say an apple a day keeps the doctor away, and studies show that there may be some truth to that old adage. "Apples contain a variety of polyphenols in both the skin and flesh, which have antioxidant and anti-inflammatory properties," says Zenker. A 2022 study found that, thanks to their robust nutritional profile, apples may help stave off chronic diseases like diabetes, cancer and cardiovascular disease.

"There are so many varieties that it's easy to find one you enjoy," says Amanda Crowe, M.S., RD, INHC. "Some are sweet, some are tart, and different varieties work well for snacking, baking or savory dishes." Whether you're making a snack plate, dessert tart or cozy dinner, apples deserve a spot on your plate.

"Pears are one of my favorite fall fruits for boosting fiber," says Crowe. A medium pear has about 5.5 grams of fiber, 20% of the DV.

"Pears offer a mix of soluble fiber, including pectin and insoluble fiber, so they support both digestive regularity and healthy cholesterol levels," says Payton Brewer, M.S., RDN, LD, CPT. The soluble fiber is primarily in the fruit's flesh, while the insoluble fiber is found in the skin. For both apples and pears, eating the skin helps you take advantage of all the fiber the fruit has to offer. "Keeping the skin on is also beneficial due to its rich content of flavonoids (an antioxidant plant compound)," says Brewer.

Enjoy pears on their own, topped on a salad, in dessert or roasted with Brie.

"Persimmon is fall's unsung fruit hero," says Kinga Portik-Gumbs, RDN. She highly recommends giving this fruit a try to break out of your comfort zone and boost your fiber intake. One persimmon contains about 6 grams of fiber, or around 21% of the DV.

"Their beautiful orange color comes from carotenoids, including beta-carotene, which the body converts to vitamin A," explains Portik-Gumbs. "Persimmons are also high in vitamin C and other antioxidants, providing anti-inflammatory benefits." In turn, some evidence suggests that they may help improve glucose regulation and reduce inflammation, but more human research is needed.

Persimmons are quite versatile and pair well with yogurt, cheese and pork. They're also great on salads, in dressings or enjoyed on their own.

Pomegranate arils pack 7 grams of fiber per cup, or 25% of the DV, making them a high-fiber fave of Samina Qureshi, RDN, LD, CSDH.

"Not only does pomegranate offer you an easy way to add fiber to your diet, it's also packed with antioxidants such as quercetin and anthocyanins and is a great source of vitamin C, zinc, magnesium and potassium," says Qureshi.

Pomegranates are also rich in compounds, especially ellagitannins, that may support cardiovascular health. These compounds have antioxidant and anti-inflammatory properties that may help relax blood vessels, promote healthier blood flow and lower blood pressure. Studies also suggest that pomegranates may also help promote healthy blood sugar and cholesterol.

"Top a salad with pomegranate arils or add some to your yogurt parfait; either way pomegranate is a great way to meet your fiber needs," says Qureshi.

Last but not least is fall's shining star: pumpkin! You probably think of it as a signature fall flavor, but did you know it's also a solid source of fiber? Each cup of pumpkin puree has 6 grams of fiber, or 21% of the DV.

Brewer recommends stocking up on canned pumpkin for peak convenience. "Since it is shelf-stable, there is no prep, no waiting for it to ripen and no worrying about it spoiling before you get to it," she says. Her advice? "Make sure to look for 100% pure pumpkin rather than pumpkin pie filling, which has added sugar."

Besides being rich in fiber, pumpkin is also rich in antioxidants and vitamins. "Just 1 cup of canned pumpkin provides more than double the Daily Value for vitamin A, which supports healthy vision, immune function and skin health," says Brewer. "Pumpkin also contains lutein and zeaxanthin, two antioxidants linked to eye health, plus vitamin K, vitamin E, iron and potassium, which help to support healthy blood pressure," she adds.

Mix pumpkin puree into yogurt, smoothies, overnight oats and baked goods for a fiber and flavor boost this fall.

Berry season is behind us, but fall brings a brand-new selection of high-fiber fruits. Dietitians' five favorite fall fruits are apples, pears, persimmon, pomegranate and pumpkin. Each provides at least 4 grams of fiber per serving, along with antioxidants, vitamins and minerals that are great for various aspects of health.

If you're working on upping your fiber intake, simply adding these few fruits could make a big difference. "You don't necessarily need to overhaul your diet to eat more fiber. Adding a pear as a snack, slicing an apple into your oatmeal or incorporating fruit into a savory dinner can all help increase your intake," says Crowe.