July High-Fiber Foods Guide | Seasonal Sources & Easy Tips

TL;DR: Stock up on peas, figs, and other July gems to close the fiber gap, keep your gut smiling, and power through summer with steady, sunshine-level energy.

Which July fruits and vegetables are highest in fiber?

Peas (5 g per 100 g) lead the pack, followed by figs (2.9 g), eggplant (2.5 g), hot peppers (2.4 g), and cherries or strawberries (≈2 g each). Add these to summer meals to close the gap on the USDA’s 25 g (women) or 38 g (men) daily fiber goals.

July Fiber Guide 🌞🌱

Your Fun, Friendly Roadmap to Summer’s Crunchiest Gut-Helpers

Most Americans still scrape by on roughly 15 g of fiber a day—barely half of what we need for happy digestion, stable energy, and long-term health. Luckily, July’s produce aisle looks like a confetti cannon of fiber-rich possibilities. Grab a market tote, cue your favorite 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 July 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!

Top 10 High-Fiber All-Stars in Season

Produce (100 g)	Fiber	% Daily Value*	Easy, Tasty Idea
🟢 Peas	5 g	17 %	Blend into chilled pea-mint soup or toss into pesto pasta.
🟣 Figs	2.9 g	10 %	Halve, drizzle with almond butter, broil till caramelized.
🍆 Eggplant	2.5 g	8 %	Cube, brush with olive oil, and grill for smoky kebabs.
🔥 Hot Peppers	2.4 g	8 %	Mince into fresh salsa or sprinkle over grain bowls.
🍒 Cherries	2.1 g	7 %	Freeze for DIY “nice-cream” or muddle into sparkling water.
🍓 Strawberries	2 g	7 %	Layer onto peanut-butter rice cakes or blend into smoothies.
🍑 Apricots	2 g	7 %	Grill halves, top with coconut yogurt & cinnamon.
🌸 Rhubarb	1.8 g	6 %	Simmer into a maple-sweetened chia jam—hello, toast topper!
🥒 Cucumber	0.9 g	3 %	Spiralize for “cu-getti” salads or dunk spears in hummus.
🍉 Watermelon	0.4 g	1 %	Cube, splash with lime & chili, or blitz into a frosty slushy.

*Percent Daily Value based on a 30 g target.

Why Bother? 3 Fiber-Rich Perks That Shine in Summer

1. Hydration Hero – Insoluble fiber soaks up water like a tiny sponge, helping you stay hydrated when temps soar.

2. Energy Even-Steven – Fiber slows carb absorption, cutting mid-afternoon crashes during marathon park days.

3. Happy Gut, Strong Immunity – Fermentable fibers in peas, figs & rhubarb feed good bacteria, which in turn keep your immune system vacation-ready.

3 Zero-Stress Strategies to Hit Your Daily Fiber Goal

Strategy	How-To	Bonus Grams
Front-load Breakfast	Fold ½ cup peas into a tofu scramble or oatmeal + 2 figs.	≈ 5–6 g
Swap Your Side	Trade chips for cucumber sticks & roasted chickpeas.	≈ 7 g
Blend, Don’t Juice	Keep pulp intact with a strawberry-rhubarb smoothie.	≈ 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 July?

Fresh figs + pistachios, snap peas + hummus, or frozen cherry-yogurt pops all pack ≥ 4 g fiber per serving.

3. Does cooking destroy fiber?

Nope. Heat may soften cell walls, but total dietary fiber remains largely intact, so roasted eggplant and steamed peas still count!

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 is more than a nutrient number; it’s a daily vote for vibrant health. With July’s harvest on your side, meeting your goal has never been tastier—or more fun. Happy crunching! 🌽🥳