November 2025 High-Fiber Foods Guide | Cozy Fall Produce & Tips

Quick Answer🥇

Which November fruits and vegetables are highest in fiber?

Parsnips (4.9 g/100 g) and pomegranate (4 g/100 g) lead the month, followed by sweet potatoes (3.3 g), cranberries (3.6 g), butternut squash (2.5 g), oranges (2.4 g), and kale or turnips (≈2 g each). Add these to fall meals to reach the USDA’s daily fiber goals: 25 g for women, 38 g for men.

November 2025 Fiber Guide 🍂🥗

Your friendly, fall-at-the-table roadmap to gut-happy meals

November is peak “comfort food” season—mashed, baked, roasted, sauced. It’s also the time of year when fiber quietly drops off the plate. This guide pulls in all the star November ingredients and shows how to work them into bowls, sides, and holiday spreads so you can stay close to 25–38 g/day and keep everything…moving.

In-Season High-Fiber All-Stars

(per 100 g; %DV based on a 30 g target)

Produce	Fiber	% DV	Easy, Tasty Idea
Parsnips	4.9 g	16%	Roast with olive oil, thyme, & garlic; serve over lentils.
Pomegranates	4 g	13%	Sprinkle arils on kale salad or over roasted squash.
Cranberries	3.6 g	12%	Make a maple-chia cranberry sauce for sandwiches.
Sweet Potatoes	3.3 g	11%	Bake, then top with black beans, greens, and salsa.
Butternut Squash	2.5 g	17%	Roast cubes & toss with farro, kale, and pumpkin seeds.
Oranges	2.4 g	8%	Segment into fennel-kale salad with walnuts.
Kale	2 g	7%	Massage with lemon & tahini; add roasted carrots.
Turnips	2 g	7%	Roast with carrots for a fiber-rich side.
Celery	1.6 g	5%	Add to stuffing or use as vehicle for hummus.
Carrots	3 g	10%	Agave-roast with cumin or shred into slaws.

(Nice bonus: most of these play well with Thanksgiving flavors.)

Why Fiber Matters in November

• Holiday rhythm = slower digestion – more rich foods, less movement. Fiber gives bulk + softness.

• Balanced blood sugar – pairing carbs (potatoes, squash) with fiber-heavy veg and citrus helps steady energy.

• Microbiome support – diverse plant fibers (roots, greens, fruit) feed a wider range of good gut bacteria.

3 Cozy, Fiber-Forward Moves

1. Build a “Harvest Bowl”

   • Base: massaged kale

   • Toppers: roasted parsnips + butternut + cranberries

   • Protein: chickpeas or lentils

   • Dressing: maple-dijon → ~10–12 g fiber

2. Upgrade the Sides

   • Mix chopped celery, carrots, and turnips into stuffing

   • Swap plain mashed for roasted sweet potatoes with skins on → +4–6 g fiber to the meal

3. Finish with Citrus + Pomegranate

   • Orange segments + pomegranate arils + pepitas

   • Bright, fresh, high-fiber dessert alternative → ~4–5 g fiber

Fiber FAQ

1) Can I use dried cranberries instead of fresh?

Yes, but many dried cranberries have added sugar and oil. Choose unsweetened or low-sugar versions and keep portions moderate to keep it fiber-forward.

2) Do I have to peel parsnips and sweet potatoes?

Not always. Leaving the skin on (when clean and tender) adds a little extra fiber and texture—just scrub well.

3) How do I hit 25–38 g/day in November?

Aim for: one fiber-rich breakfast (oats + orange + seeds), a grain/bean lunch with roasted veg, and a dinner with at least two vegetables (like kale + squash) plus fruit for dessert.

Keep the Momentum Going 🚀

• Download the Fiber-Rich Meal Guide (soups, salads, sheet-pan sides)

• Print the Daily Fiber Tracker for the fridge

• Tag @TheBalancedOrg using #FocusOnFiber so we can feature your November plates

  
  

Fiber isn’t just for summer salads. With roots, greens, citrus, and cranberries on your side, November can be one of the easiest months to stay regular, energized, and nourished. 🍁