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 prioritizes 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 roasted with extra virgin olive oil,” Shauna says. “If you know you like it, a raw, thinly sliced salad with extra virgin olive oil, fresh lemon juice, and coarse salt is chef’s kiss.”
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.”
The key is portion size and preparation. “Because they’re potent, they’re best enjoyed in small, well-cooked portions,” she says. “Roast these well to help improve tolerance while still preserving their fiber and prebiotic benefits.”
Why fiber from in-season produce works better
When fiber comes from whole, seasonal produce, it arrives with everything your body needs to process it well. Water content is higher, nutrients are intact, and the fiber itself hasn’t been stripped of its natural context. That’s what makes it feel supportive instead of harsh.
Shauna doesn’t dismiss supplements entirely, but she’s clear about where they fit. “I don’t mind fiber supplements or ground flax as part of a routine, especially when they’re used alongside daily intake of well-rounded, real foods and are free from unnecessary additives that can be harder on digestion,” she says.
Where whole foods stand apart is in how they move through the body. “Fiber from whole, seasonal produce comes naturally balanced with water, micronutrients, and plant compounds that help it move through the gut more gently,” Shauna explains. “Isolated fibers can be helpful, but they don’t provide the same nutrients, antioxidants, or digestive context that come along with fiber from real, seasonal foods.”
In other words, supplements can add, but seasonal produce builds the foundation.
How in-season fiber supports steady energy
Fiber’s impact doesn’t stop at digestion, though. It plays a major role in how stable you feel after eating—physically and mentally.
In fact, fiber slows the rate at which carbohydrates and sugars enter the bloodstream, helping prevent the sharp spikes and drops that leave you reaching for another snack an hour later.
“When meals lack fiber, sugars reach the bloodstream fast and therefore cause a blood sugar spike quickly followed by a drop,” she explains. “This leads to fatigue, more cravings, and the dreaded crash.”
Eating produce in its whole, seasonal form naturally avoids that cycle. “Consuming whole foods and seasonal fruits/veggies ensures that you’re naturally consuming fiber alongside water, minerals, and plant compounds that support steady digestion and sustained energy,” Shauna says. “Your hunger and energy will stabilize, as will your productivity and mood. We all have too much to do to crash and burn from our meals.”
How to increase fiber intake (without bloating)
If fiber has felt uncomfortable in the past, the issue is often how fast it’s added or how it’s prepared.
“When increasing fiber, it’s important to start gently and keep your water intake high,” Shauna says. Some in-season options are simply easier for the body to handle, especially when cooked. “Some of the easiest in-season options to tolerate are cooked vegetables like carrots, fennel, squash, and leafy greens, as well as fruits like blueberries.”
Cooking changes everything, too. “Cooking helps soften fibers, making them easier for the gut to handle, especially if you’re not used to eating a lot of fiber,” she explains. “This hack helps to keep energy stable, as well as the body has less raw foods to digest…Raw veggies and lettuce are especially tough on the body when it comes to digestion. You’ll experience an increase in energy and a decrease in bloat if you cook them.”
Equally important is pacing. “Gradually building fiber intake over time allows the gut to adapt without bloating.”
A simple, in-season, fiber-forward plate
When it comes to daily meals, Shauna says to keep things intentionally uncomplicated (speaking our language).
“Simple is my favorite and the most accessible,” she says. “I always build a plate consisting of protein, fiber, and fat.”
One of her favorite combinations right now starts with what’s in season and easy to prep: “Start with your choice of protein, roasted fennel for gentle, soothing fiber, paired with cooked and cooled white rice.”
That cooling step is key. “When white rice is cooked and then cooled, some of its digestible starch reorganizes to resistant starch,” Shauna explains. “Resistant starch isn’t broken down the same way regular starch is; it resists digestion in the small intestine and behaves more like fiber. This slows glucose absorption and helps reduce blood sugar spikes.”
To finish the plate, she adds freshness and fat for balance. “If you feel like it, add a small handful of raw arugula with a drizzle of high-quality extra-virgin olive oil, which provides polyphenols and oleocanthal to support anti-inflammatory pathways and gut lining health.”
The reason this combination works so well is simple. “It balances fiber, protein, and fat in a way that supports digestion, blood sugar stability, and sustained energy,” she says. “It’s easy to prep, and you can use this as your baseline when building plates and swap out your fiber and protein for other meals to follow.”
So, consider this your sign to rethink your fiber strategy. Start with what’s in season, cook it well, and see how your digestion and energy respond.
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