As the summer sun shines bright over Southern California, July brings a colorful bounty of fresh, fiber-rich fruit and vegetables to local farmers’ markets and grocery stores. Eating seasonally isn’t just good for your taste buds, it’s better for your wallet, your health and even the planet. If you’re looking to boost your fiber intake this summer, this is the perfect time to take advantage of what’s in season right now.
Getting enough fiber offers numerous health benefits, including improved digestion, lower cholesterol and blood sugar levels, and a reduced risk of heart disease and certain types of cancer. Data shows most adults get only about half of the recommended 25–38 grams of fiber per day.
The good news is that getting enough fiber is even easier during summer months, which is peak season for a wide range of produce. Here are the fruit and vegetables to seek out during this season’s harvest:
- Berries: Strawberries, blueberries, raspberries, and blackberries are at their juicy best. Just one cup of raspberries contains 8 grams of fiber!
- Stone fruits: Peaches, nectarines, apricots, and plums are sweet, hydrating, and fiber-rich—especially when eaten with the skin.
- Figs: Fresh figs, which start to ripen in early summer and will remain in season into early fall, depending on the variety, offer around 1.5 grams of fiber per fruit and are a natural sweet treat.
- Corn: Often mistaken as a starchy indulgence, fresh corn is actually a whole grain and has about 2 grams of fiber per ear.
- Zucchini and summer squash: These low-calorie vegetables are versatile and provide both soluble and insoluble fiber.
- Eggplant: With its meaty texture and 2.5 grams of fiber per cup, eggplant is perfect for grilling or roasting.
- Tomatoes: While technically a fruit, tomatoes are rich in fiber, vitamin C and antioxidants like lycopene.
- Leafy greens: Kale, chard, arugula and lettuces are still growing strong and are packed with fiber, vitamins and minerals.
Adding more fiber to your diet doesn’t have to mean overhauling your meals. Here are some practical, delicious ways to include these seasonal favorites:
- Start your day with berries: Add fresh berries to your oatmeal, yogurt, or a smoothie. For extra fiber, throw in a tablespoon of chia or ground flaxseeds.
- Snack smart: Keep a bowl of stone fruits on the counter. They’re perfect for a grab-and-go snack with skin-on fiber and a natural source of energy.
- Upgrade your salads: Toss chopped figs, tomatoes, corn or grilled zucchini into your greens for a sweet-savory twist. Add beans or lentils for an extra fiber boost.
- Grill your veggies: Eggplant, squash and corn tend to hold up well to grilling. Drizzle with olive oil and season lightly for a simple side dish.
- Try a veggie-based pasta swap: Use spiralized zucchini or roasted eggplant slices in place of pasta for a lighter, fiber-forward meal.
- Make a fiber-friendly salsa: Dice up tomatoes, corn, peaches, red onion and fresh herbs for a refreshing summer salsa — perfect on grilled chicken or fish.
Eating seasonally not only helps support local farmers and reduce environmental impact, but it also keeps your meals exciting and nutritious. With a little planning and creativity, July’s harvest can be your ticket to better digestion, improved heart health and more energy, one fiber-rich bite at a time.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.