Eating with the seasons is much more than being farmers' market chic - in-season produce is fresher and more flavorful. And when those seasonal picks are also naturally high in fiber, that's where the real magic happens.
To spotlight the in-season fruits and veggies worth adding to your grocery shopping list (and how to eat them without the dreaded bloat), we tapped chef and nutritionist Shauna Faulisi. Her approach priorities gentle digestion, balanced plates, and fiber that works with your body.
In-season produce picks that deliver real fiber
Fennel
Fennel is one of those in-season veggies that adds flavor to dishes while also supporting digestion. As Shauna explains, "It's gentle on the gut and helpful for reducing bloating - there's a reason why fennel seeds are used in digestive teas." She points out that fennel seeds contain carminative properties that "help relieve gas, bloating, and intestinal spasms, and encourage normal motility, unlike harsher digestive aids."
Preparation plays a big part in how well fennel is tolerated. Cooking helps soften its fibers and bring out its natural sweetness. "I recommend roasting it over consuming it raw. It's especially delicious.
Kiwi (with the skin on)
Unlike many fruits that are higher in sugar and lower in fiber, kiwi offers a balance that supports both digestion and steady energy. According to Shauna,
, "Kiwi is a deceptively powerful fiber
source for its size."
She points out that much of its benefit comes from eating it whole: "Especially when eaten with the skin on, as much of its insoluble fiber and antioxidants live in the skin, which supports digestion, blood sugar balance, and gut motility."
Also, because kiwi naturally contains water, enzymes, and fiber together, it's often easier on the gut than packaged fiber foods or juices.
Jerusalem artichokes (aka sunchokes)
Jerusalem artichokes are a winter staple that show up at their peak this time of year, and they're also one of the most fiber-dense vegetables you can buy in season. That said, they're not a food to overdo.
As Shauna shares, "If you're familiar with these, you know how delicious they are, and know the potential gassy aftermath of them due to their high inulin content." That same inulin, however, is what makes them so powerful. "They're one of the most fiber-rich winter vegetables filled with inulin, a prebiotic fiber that feeds beneficial gut bacteria."
