October 2025 High-Fiber Foods Guide | In-Season Picks & Easy Tips
- Christopher Hendrickson
- Oct 6
- 2 min read
Quick Answer 🥇
Which October fruits and vegetables are highest in fiber?
Dates (8 g/100 g) and blackberries (5 g/100 g) lead October, followed by pears (3.1 g), beets or star fruit (2.8 g), broccoli (2.6 g), and apples or Brussels sprouts (≈2.4 g). Use these in fall meals to reach the USDA’s daily targets: 25 g for women, 38 g for men.
October 2025 Fiber Guide 🍎🍐🎃
Your friendly roadmap to cozy, gut-happy fall eating
Crisp air, crunchy leaves… crunchy produce. Most of us still hit only ~15 g of fiber daily, but October makes it easy to #FocusOnFiber with sweet-tart fruit, hearty veg, and a few fall surprises (hello, dates!).
In-Season High-Fiber All-Stars
(per 100 g; %DV based on a 30 g target)
Produce | Fiber | % DV | Easy, Tasty Idea |
Dates | 8 g | 27% | Stuff with peanut butter + chopped walnuts; chop into oatmeal. |
Blackberries | 5 g | 17% | Swirl into chia pudding or a warm compote for pancakes. |
Pears | 3.1 g | 10% | Slice over arugula with toasted pecans + balsamic. |
Beets | 2.8 g | 9% | Roast, dice, and toss with lentils + citrus. |
Star Fruit | 2.8 g | 9% | Fan over yogurt bowls for a crunchy, tart topping. |
Broccoli | 2.6 g | 9% | Sheet-pan with chickpeas; finish with lemon-tahini. |
Apples | 2.4 g | 8% | Bake slices with cinnamon; add to overnight oats. |
Brussels sprouts | 2.4 g | 8% | Halve, roast until crispy; drizzle with mustard-maple. |
Peppers | 1.7 g | 6% | Fajita-style strips for tacos or grain bowls. |
Pumpkins | 1.1 g | 4% | Stir pumpkin purée into oatmeal with flax + spice. |
Why Fiber (Especially in Fall)?
Steady energy for busy schedules – fiber slows carb absorption for fewer afternoon slumps.
Digestive regularity – bulk + softness = easier bathroom trips.
Microbiome love – fermentable fibers (beets, broccoli, Brussels) feed good gut bacteria.
3 Cozy Ways to Hit Your Daily Fiber Goal
Strategy | How-To | Bonus Grams* |
Build a Fall Breakfast Bowl | Oats + pumpkin purée + diced apples + flax + walnuts. | ~10–12 g |
Do a Sheet-Pan Supper | Broccoli + Brussels + peppers + chickpeas over brown rice. | ~12–15 g |
Snack with Intention | 2–3 dates stuffed with nut butter + a pear. | ~8–10 g |
*Estimates; actual values vary by portion.
October Fiber FAQ
1) Are dates “too sugary,” or can they fit a high-fiber diet?
Dates are naturally sweet and high in fiber (≈8 g/100 g). Pair with nuts or yogurt to slow absorption and keep portions reasonable.
2) Does cooking reduce fiber in vegetables?
Not much. Heat softens texture, but total dietary fiber remains largely intact, so roasted Brussels and broccoli still count.
3) Is pumpkin a good fiber source?
Raw pumpkin is modest per 100 g, but adding pumpkin purée + ground flax/chia to oats or smoothies boosts fiber fast.
Keep the Momentum Going 🚀
Download our free Fiber Rich Meal Guide for high-fiber recipes.
Print the Daily Fiber Tracker for your fridge.
Tag @TheBalancedOrg with #FocusOnFiber—we love featuring community creations!
Fiber isn’t just a number; it’s a simple daily habit that powers better health all season long. Here’s to a delicious, fiber-forward October. 🍂
