September 2025 High-Fiber Foods Guide | In-Season Picks & Tips
- Christopher Hendrickson
- Sep 3
- 2 min read
Quick Answer
Which September fruits and vegetables are highest in fiber?
Cranberries (4.6 g/100 g) and pomegranate (4 g/100 g) lead the month, followed by sweet potatoes (3 g), cabbage (2.3 g), bell peppers (2.1 g), and cauliflower, plantains, or kale (≈2 g each). Use these to work toward the USDA’s daily fiber goals: 25 g for women, 38 g for men.
September Fiber Guide 🍂🌱
Your friendly roadmap to back-to-school fiber wins
As routines ramp up, most people still hit only ~15 g of fiber per day. September’s harvest makes it easy (and tasty) to close the gap. Grab a cart, cue your fall playlist, and let’s Focus On Fiber!
Top 10 In-Season, High-Fiber All-Stars
(per 100 g; %DV based on a 30 g target)
Produce | Fiber | % DV | Easy, Tasty Idea |
Cranberries | 4.6 g | 15% | Simmer into a no-refined-sugar chia jam; spoon over oats. |
Pomegranate | 4 g | 13% | Toss arils into kale salad with lemon-tahini. |
Sweet Potatoes | 3 g | 10% | Roast wedges; dust with smoked paprika & lime. |
Cabbage | 2.3 g | 8% | Quick-sauté with garlic & soy; add to grain bowls. |
Bell Peppers | 2.1 g | 7% | Sheet-pan fajita veggies for tacos or burrito bowls. |
Cauliflower | 2 g | 7% | Roast florets; blitz leftovers into creamy “alfredo.” |
Plantains | 2 g | 7% | Bake ripe slices for crisp “chips” with salsa. |
Kale | 2 g | 7% | Massage with olive oil + lemon; top with beans. |
Mangoes | 1.6 g | 5% | Dice into salsa with jalapeño & cilantro. |
Grapes | 1 g | 3% | Freeze for snack “ice cubes” or skewer for lunchboxes. |
Why Fiber, Especially Now?
Steadier energy for busy days – fiber slows carb absorption.
Happier digestion – more bulk + softer stools = more regularity.
Microbiome support – fermentable fibers (sweet potatoes, cabbage) feed good gut bacteria.
3 Zero-Stress Strategies to Hit Your Daily Fiber Goal
Strategy | How-To | Bonus Grams |
Pack a Fiber-First Lunch | Kale-pomegranate salad + roasted sweet potato. | ~8–10 g |
Swap the Snack | Plantain “chips” baked at home + pepper strips & hummus. | ~5–6 g |
Build a Sheet-Pan Dinner | Cauliflower, cabbage, peppers + chickpeas over brown rice. | ~10+ g |
Save the guide (right-click to download)
Fiber FAQ
1) How much fiber do adults need daily?
Women need about 25 g, men about 38 g per day. Most adults get ~15 g, so add produce, legumes, and whole grains to close the gap.
2) Are dried cranberries as good as fresh?
They keep some fiber but often include added sugar and oil. Choose unsweetened if possible, watch portions (a small handful), and pair with nuts or seeds for balance.
3) Does cooking reduce fiber?
Not much. Heat softens texture, but total dietary fiber remains largely intact—so roasted cauliflower or sweet potatoes still count toward your goal.
Keep the Momentum Going 🚀
Download our free Fiber-Rich Recipe Guide for fast lunches & snacks.
If you want a handy cheat-sheet, grab Balanced’s free Fiber-Rich Foods List and planner to make fiber-forward eating simple.
Follow @TheBalancedOrg for more fiber-packed tips!
