- Apples, pears and berries are rich in fiber and antioxidants, supporting gut health and digestion.
- Eating fruit with the skin on maximizes fiber and nutrient intake for better digestive benefits.
- Frozen fruit is an economical year-round option for snacks high in fiber and antioxidants.
From apples to pears to persimmons, fall is a great time for fruit lovers. As the weather cools, it’s the perfect time to enjoy seasonal produce at its peak, whether you make it into warm desserts or enjoy it as a quick snack.
Not only are these seasonal fruits particularly delicious this time of year, but they also provide many benefits for gut health. With plenty of dietary fiber, antioxidants, and other nutrients that can help improve your digestion, these fruits are definitely worth stocking up on this season.
1. Apples
Apples are the iconic fall fruit. From ruby red Honeycrisp to tart Granny Smiths, there are plenty of ways to enjoy all the varieties that peak from mid-September to mid-October. You can incorporate them into spicy desserts or incorporate them into sandwiches, or just throw one in your bag for a midday snack.
Apples are not only versatile and delicious, they are also good for your gut. “One apple contains about 4 grams of fiber to help keep you satisfied and maintain regularity,” says Lisa Valente, MS, RD. “They also contain phenolic compounds that can improve digestion in the stomach and small intestine.”
If you want to maximize the benefits of eating apples, make sure to leave the skin on. Unpeeled apples have a much higher concentration of dietary fiber and antioxidants than their peeled counterparts.
2. Pears
Although less famous than the autumn apple, the pear deserves just as much praise for both its taste and its nutritional value. Pome fruits are delicious in fall cakes, pies, and pastries, but they’re also perfectly ripe this time of year, which means they’re soft and juicy enough to enjoy as is. And they bring benefits.
“While the skin provides soluble (indigestible) fiber, the flesh contains a type of soluble fiber called pectin that forms a gel-like substance in the intestine, helping to provide more bulk to the stool,” says Mandy Enright, MS, RDN, RYT. “It also serves as a prebiotic to help feed good gut bacteria. Pears are also considered to have a natural laxative effect due to the combination of fructose, sorbitol and fiber found in the fruit.”
A medium pear contains about 6 grams of fiber, so it’s a great option for a snack or dessert if you need to increase your daily intake before the end of the day.
3. Berries
The perfect addition to smoothies, yogurt bowls, or seasonal desserts, berries are super easy to incorporate into your eating habits. If you need another reason to add them to your routine this fall, berries are also great for your digestive system. Not only do blackberries and raspberries peak in the fall, they also offer 8 grams of fiber per cup.
“Even the seeds found in these fruits contain insoluble fiber to help support movement through the intestine,” Enright said. “The high polyphenol content of berries has been shown to help reduce inflammation in the gut. »
Other tips for healthy digestion
These fruits are clearly great ways to incorporate additional gut health nutrients into your daily routine, but here are some other simple habits that can help support your digestion.
Stay hydrated
It’s truly an age-old story, but drinking enough water is one of the best things you can do for your overall health. Your body’s hydration levels have a big impact on many different functions in your body, including gut health and digestion.
“Be sure to stay hydrated, especially when eating high-fiber foods, to prevent constipation,” Enright said. There are also many festive or friendly ways to do it. “While water is a great way to stay hydrated, this time of year, enjoying hot beverages like green tea or even sipping bone broth can be just as beneficial for hydration and gut health.”
Don’t forget your freezer
Just because we’ve highlighted some of the fresh fruits you should grab this season doesn’t mean you should neglect frozen fruits.
“Although fall is rich in seasonal fruits, some favorite fruits are starting to decline, like raspberries and blueberries,” Valente said. “I rely on frozen fruits to get all the benefits of antioxidants and fiber, while saving money and being able to easily keep them on hand. The same goes for frozen vegetables.”
Frozen fruits and vegetables are often frozen at the peak of their freshness, so buying frozen fruits or freezing them yourself is a great way to enjoy these healthy foods all year round.
Take a walk
Sometimes the key to improving constipation and regularity is to make things happen, literally. “Walking has many benefits: It can support healthy blood sugar and mood, but it can also improve digestion,” Valente said. “Taking a walk after meals can help relieve symptoms of constipation and improve the health of the gut microbiome.”
Take advantage of the changing leaves and cooler weather to enjoy the outdoors. Not to mention, walking is also a great habit for your mental health.
Our expert opinion
Improving your digestion may seem like a difficult task, but taking small steps toward your goal can be as simple as enjoying the delicious seasonal fruits of the moment. Apples, pears, and berries are not only high in fiber, they’re also packed with vitamins, antioxidants, and other nutrients that can help maintain regularity and improve your overall gut health. So be sure to head to your local grocery store or farmers market to purchase these produce choices – your instincts will thank you.
Gn Health
