August 2025 High-Fiber Foods Guide | Seasonal Sources & Easy Tips
- Christopher Hendrickson
- 15 minutes ago
- 3 min read
TL;DR: Stock up on avocado, raspberries, and other August gems to close the fiber gap, keep your gut smiling, and power through the last weeks of summer with steady, sunshine-level energy.
Which August fruits and vegetables are highest in fiber?
Avocado (6.7 g per 100 g) and raspberries (6.5 g) top the list, followed by blackberries (5.3 g), pears (3.1 g), and beets or carrots (≈2.8 g each). Mix these seasonal stars into meals to close the gap on the USDA’s 25 g (women) or 38 g (men) daily fiber goals.
August Fiber Guide 🌞🌱
Your Fun, Friendly Roadmap to Late-Summer Crunch & Gut-Love
Most Americans still manage only 15 g of fiber a day—barely half of what we need for happy digestion, steady energy, and long-term health. Luckily, August markets are overflowing with produce that packs a punch. Grab your tote, cue an end-of-summer playlist, and let’s #FocusOnFiber!
There’s no better time than midsummer to double down on your daily fiber goal. Farmers’ markets are bursting with produce that’s naturally sweet, hydrating, and surprisingly rich in the roughage most Americans still don’t get enough of. (Reminder: the USDA suggests at least 25 g a day for women and 38 g for men, yet up to 95 % of us fall short.)
Below, meet ten August favorites featured in our graphic—and easy ways to weave them into breakfasts, barbecues, and beach-day snacks. Use the #FocusOnFiber hashtag to show us your creations!
Youtube Video Goes Here
Top 10 High-Fiber All-Stars in Season
🥑 Avocado | 6.7 g | 22 % | Mash onto whole-grain toast with chili flakes. |
🍇 Raspberries | 6.5 g | 22 % | Swirl into coconut yogurt or overnight oats. |
🖤 Blackberries | 5.3 g | 18 % | Blend into a basil-blackberry smoothie. |
🍐 Pears | 3.1 g | 10 % | Slice over spinach salad with walnuts. |
🥕 Carrots | 2.8 g | 9 % | Roast with cumin for a sweet-savory side. |
❤️ Beets | 2.8 g | 9 % | Shred raw into a rainbow slaw or roast for bowls. |
🫐 Blueberries | 2.4 g | 8 % | Freeze for “blueberry bites” or bake into muffins. |
🍎 Apples | 2.4 g | 8 % | Dip slices in almond butter + hemp seeds. |
🥔 Potatoes | 2.1 g | 7 % | Cube, toss with herbs, air-fry until crispy. |
🥦 Broccoli | 2.6 g | 9 % | Char on the grill and splash with lemon. |
🥑 Avocado | 6.7 g | 22 % | Mash onto whole-grain toast with chili flakes. |
*Percent Daily Value based on a 30 g target.
Why Bother? 3 Fiber Perks That Shine in August
Hydration Helper – Insoluble fiber acts like a mini-sponge, locking in water on hot, humid days.
Energy Even-Steven – Fiber slows carb absorption, preventing afternoon slumps during last-hurrah vacations.
Happy Gut, Strong Immunity – Fermentable fibers in raspberries, beets & broccoli feed good bacteria, keeping you resilient for back-to-school season.
3 No Stress Strategies to Hit Your Daily Fiber Goal
Strategy | How-To | Bonus Grams |
Elevate Breakfast | Fold ½ mashed avocado into a tofu scramble and top with salsa. | ≈ 6 g |
Snack Smart | Pair pear slices with pistachios or spread almond butter on apple rounds. | ≈ 5 g |
Blend, Don’t Juice | Make a blackberry-raspberry-spinach smoothie—pulp included! | ≈ 8 g |
Fiber FAQ
1. How much fiber do adults need every day?
Women ≥ 19 yrs: 25 g. Men ≥ 19 yrs: 38 g (USDA). Most of us average only 15 g, so doubling your produce is a smart first step.
2. What are quick high-fiber snacks for August?
Avocado toast soldiers, raspberries with dark chocolate chips, or chilled beet-carrot sticks with hummus—each packs ≥ 4 g fiber.
3. Does fiber help with constipation?
Dietary fiber is a proven, first-line remedy for most routine constipation because it bulks up stool, draws water into the gut, and feeds beneficial bacteria—actions that collectively keep things moving. Aim for the USDA’s daily target by gradually adding insoluble sources like whole grains and vegetables plus soluble, gel-forming fibers such as psyllium, oats, or chia. Boost fluid intake and stay active so the added fiber can work effectively, and consult a healthcare professional if constipation is severe or sudden.
Keep the Momentum Going 🚀
Download our free “Fiber-Rich Meal Guide"—jam-packed with 36 crowd-pleasers.
Print the Fiber Rich Food List and stick it on the fridge.
Share your creations with @TheBalancedOrg and hashtag #FocusOnFiber.
Fiber isn’t just a nutrient number; it’s a daily vote for vibrant health! With August’s harvest on your side, meeting your goal has never been tastier or more fun. Happy crunching! 🥳