Add a Handful of This Fall Food to Boost Fiber and Antioxidants, Dietitian Says

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IE 11 is not supported. For an optimal experience visit our site on another browser.Skip to ContentStart Your Journey to Longevity With These Wellness Routines05:18Get more newsLiveonShareAdd NBC News to GoogleOct. 19, 2026, 8:00 AM EDT / Updated Oct. 19, 2026, 8:06 AM EDT / Source: TODAYBy Sarah JacobyThe easiest and perhaps tastiest way to add antioxidants to your fall meals only takes a sprinkle.

Just a handful of a certain richly colored, naturally sweet (and tart) fruit can give any meal a boost of healthy plant compounds and fiber, a dietitian says. And the best way to use this ingredient is to simply toss a few of them on top of any meal.

“Pomegranate arils are one of my favorite ways to add antioxidants to everyday meals,” says Natalie Rizzo, registered dietitian and TODAY nutrition editor.

Tiny, gem-like pomegranate seeds are packed with healthy plant compounds to support your heart health, she says. And they add a juicy burst of flavor and color to any meal.

Pomegranate arils may be small, but they’re full of nutrients that support your heart health, gut health and more.

In fact, pomegranate seeds are among the best fruits for heart health due to these anti-inflammatory compounds, and pomegranate juice is the healthiest fruit juice, some experts say.

Pomegranate seeds are “also a good source of fiber,” Rizzo notes. You’ll find nearly 4 grams of fiber in a half-cup serving of arils.

And they “add a naturally sweet, tart flavor and satisfying crunch to food,” she adds.

Think about sprinkling some pomegranate seeds anywhere you’d like a boost of natural sweetness, nutrients and color.

Of course, you can carefully remove the seeds from a pomegranate yourself. But, Rizzo notes, you can also buy the arils already removed from the fruit to save time.

TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.

ShareAdd NBC News to GoogleSarah JacobySarah Jacoby is a health reporter at TODAY.