Stay regular and nourished all winter long with these dietitian-approved picks.
Reviewed by Dietitian Kelly Plowe, M.S., RD
Key Points
- Between the holidays and cooler temps, people may eat less fresh produce, which means less fiber.
- Eating fibrous seasonal produce can help you stay regular and prevent constipation.
- This includes Brussels sprouts, pumpkin, pears, oranges and more.
If you deal with regular constipation, you already know how uncomfortable and disruptive it can be. But winter often stacks the deck. Shorter days, less movement, fewer produce-packed meals and more comfort-food can all contribute to sluggish digestion.
“Many people tend to lean into comfort foods during the winter months and eat less fresh fruits and vegetables,” says Alyssa Pacheco, RD. “Comfort foods tend to be lower in fiber, which can contribute to constipation.”
Avoid getting backed up this winter with these hydrating, fiber-rich seasonal produce picks recommended by registered dietitians.
1. Pomegranate
Eating fiber-rich foods daily doesn’t just support healthy digestion—it’s also been linked to reducing the risk of colon cancer and cardiovascular disease later down the line. Enjoying a pomegranate when they’re in season can help you meet the recommended daily fiber intake goal of approximately 30 grams per day. One cup of fresh arils is a great start toward that goal by offering 7 grams of fiber.
“Pomegranate has one of the highest fiber contents of any fruit,” says Destini Moody, RD, CSSD, LDwho suggests sprinkling arils into your Greek-style yogurt, for a probiotic boost that works with the fiber.
In one small study on young women, researchers found that eating pomegranate helped boost beneficial gut bacteria while reducing potentially harmful types—thanks in part to its powerful antioxidants, which support smoother, more regular digestion.
2. Parsnips
Mashed potatoes are hard to beat, but have you ever considered swapping the main ingredient for a hearty root vegetable? Parsnips are a wonderful substitute for this classic dish. “Parsnips have the same starchy, neutral flavor, but twice the fiber for the same volume of veggies,” says Moody.
A cup of mashed potatoes has about 3 grams of fiber, while a cup of mashed parsnips has 6 grams.
Like potatoes, parsnips also contain resistant starch. Research suggests that resistant starch—especially the type formed when cooked foods are cooled—can help nourish gut bacteria that produce digestion-supporting compounds like butyrate, which may ease symptoms in some folks with irritable bowel syndrome.
3. Pumpkin
Who knew pumpkin pie could pack a fibrous punch? “Half a cup of canned pumpkin provides almost 4 grams of fiber,” says Pacheco. “It’s rich in both insoluble and soluble fiber, which helps add bulk to the stool and allows it to move more easily through the digestive tract.”
Pacheco adds that pumpkin also has a high water content, which can soften stool and make it easier to pass.
4. Oranges
“Oranges contain both soluble and insoluble fiber, with the former softening stools while the latter adds bulk and keeps things moving in the intestines,” says Moody.
A large orange offers up almost 4 grams of fiber. The fruit is also a good source of vitamin C, which may also help you stay regular. There is evidence suggesting vitamin C’s role in altering the gut microbiome— increasing anti-inflammatory compounds and reducing potentially harmful bacteria—suggesting a potential way to support gut health in conditions associated with an imbalanced microbiome.
5. Brussels Sprouts
Need to add more green to your plate during the cold months? Roasted Brussels sprouts are a tasty way to bump up your fiber intake, offering 6 grams per cup of cooked sprouts. They’re rich in prebiotic fibers, which help lay the foundation for the beneficial bacteria (probiotics) in your gut to flourish and promote healthy digestion, says Moody.
6. Pears
“Pears are an underrated fruit when it comes to fiber content,” says Pacheco. “One medium pear has about 6 grams of fiber, particularly pectin, which is a soluble fiber that can support regular bowel movements.”
In addition, pears contain a naturally occurring sugar alcohol called sorbitol. “This can act as a gentle laxative by pulling water into the digestive tract to soften stools,” adds Pacheco.
7. Butternut Squash
So many delicious winter dishes can be made with butternut squash, including soups and roasted root vegetable platters. A cup offers up to 7 grams of fiber.
“It contains both soluble and insoluble fiber, which adds bulk to stool and speeds up transit time,” Pacheco says. “These two types of fiber work together to improve constipation.”
Other Strategies to Stay Regular
Eating fibrous produce plays a huge role in helping you go No. 2 comfortably and regularly—but it’s certainly not the only factor. Here are other ways you can promote healthy digestion during the winter months—and all year-round.
- Stay hydrated: “People tend to drink less water in the colder months because they don’t feel as thirsty, which can contribute to constipation or harder stools,” says Pacheco. Your body also needs plenty of water to help the above foods do their magic. “An increase in fiber intake can have the opposite effect by getting caught in the gut and causing more constipation,” says Moody. Water isn’t your only option, though—herbal teas, broths and soups are just a few ways you can keep your fluid intake up, says Pacheco.
- Keep moving: Getting out to exercise can be challenging during the winter, especially if you live in a cooler climate. But staying active is imperative for regularity. “Most people tend to be less active because of the colder weather, which can slow down digestion and can lead to constipation,” says Pacheco. Moody agrees and explains that exercise helps stimulate the muscles in the intestines responsible for pushing food through the digestive tract.
- Limit comfort foods that are low in fiber: The holiday season is all about eating your favorite seasonal foods, but try to cook as many healthy meals at home as you can. “Although it’s tempting to order in fast food or cook your favorite comfort foods on those frigid nights, refined grains and deep-fried items can damage the gut microbiome and lack the fiber needed for healthy digestion,” says Moody.
- Use a toilet stool: Your pelvic floor muscles can always use some extra support. “Using a stool to keep your feet elevated while on the toilet can make it easier for stool to pass without having to strain,” says Pacheco. “This can make a noticeable difference for many people.”
Our Expert Take
Between frigid temps that make it challenging to exercise outdoors and back-to-back holiday gatherings that boast comfort foods, it can be hard to stay regular during the winter months. But that doesn’t mean your digestion has to suffer—there are plenty of fiber-rich winter produce items you can add to your plate. Do your gut a favor by incorporating these seven fruits and vegetables into your meals and snacks each week.