Six ways to support your gut health with fall fruits and veggies

fall fruits and veggies

Getting your fill of fresh fruits and veggies is easy in fall because markets are bursting with seasonal harvests. Apples receive much of the seasonal buzz. A medium apple contains about 4 grams of good-for-the-gut fiber, plus vitamin C and potassium. There are plenty of other options, too. The good guys listed below are loaded with vitamins, minerals and fiber, nutrients you need to keep your body in balance.

These fall fruits and veggies are loaded with nutrients to support your gut health.


  1. Get sweet on sweet potatoes. This low-FODMAP tuber is one of the healthiest veggies around. One cup contains 4 grams of fiber, magnesium and a hefty dose of vitamin A. Satisfy your urge to crunch by slicing these thin and tossing them in your air fryer or oven. Here’s a recipe for sweet potato chips with a sweet and spicy kick.

    Learn more about FODMAPs in our white paper: Managing Dietary Fiber when Following a Low Fodmap Dietary Program
  2. Reintroduce yourself to radishes. Often overlooked, these crisp and spicy root veggies are not only easy on the insides (FODMAP tested by Monash University), they’ve also been known to support healthy digestion. They are a featured ingredient in this Chicken Salad recipe.

  3. Crave some cucumbers. Cukes are awesome low-FODMAP veggies year-round. Make them shine this fall by tossing them with some fresh-from-the-garden cherry tomatoes, your favorite olives and some feta cheese. Toss with a simple Greek dressing made with ⅔ cup of extra virgin olive oil, ¼ cup red wine vinegar, finely chopped fresh oregano, salt and pepper to taste. Boost the fiber content by stirring in a scoop of Sunfiber into the dressing before topping your salad.

  4. Go a different route with zucchini. When you tire of eating zucchini noodles or bread, try this recipe for a cheesy Zucchini & Rice Slice from Monash University. It’s tasty hot or cold and will become your next favorite mid-day snack. Boost the fiber intake by adding a scoop of Sunfiber to the batter.

  5. Sip your squash. This seasonal soup is loaded with fall flavors and antioxidant-rich acorn squash, carrots and ginger. We suggest boosting the fiber intake by topping with a dollop of fiber-enhanced, lactose-free yogurt. 
  6. Pick a pumpkin. Consuming up to a ⅓ cup of pumpkin is fine for those following a low-FODMAP diet. Make it easy and grab a can next time you’re at the store. Be sure it’s purely pumpkin and not a sugar-laden pie filling. Then, stir a spoonful into your morning oatmeal or your kids’ applesauce; blend with butter and cinnamon for a tasty toast spread; or even add a dollop to a dairy-free milkshake for a seasonal treat.

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