- Between the holidays and cooler temps, people may eat less fresh produce, which means less fiber.
- Eating fibrous seasonal produce, such as Brussels sprouts and pumpkin, can help you stay regular and prevent constipation.
- Staying active and drinking plenty of fluids are also key ways to promote healthy digestion.
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 cravings 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 goals. A cup of fresh arils offers 7 grams of fiber.
“Pomegranate has one of the highest fiber contents of any fruit,” says Destini Moody, RD, CSSD, LD. A recent small study on young women 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.
“You can sprinkle some arils in your Greek yogurt for some probiotics to support easier digestion,” Moody says.
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, Moody says: “Parsnips have the same starchy, neutral flavor, but twice the fiber for the same volume of veggies.” A cup of mashed potatoes has about 3 grams of fiber, while a cup of mashed parsnips has 6 grams.,
Research suggests that resistant starch (found in parsnips)—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,” Pacheco says. “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.”
Not to mention, pumpkin also has a high water content, which can soften stool and make it easier to pass, Pacheco says.
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,” Moody says. 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. A small study found that high-dose vitamin C supplements altered gut bacteria and increased anti-inflammatory compounds such as butyrate—suggesting a potential new 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 good bacteria (probiotics) in your gut to flourish and promote healthy digestion, Moody says.
6. Pears
“Pears are an underrated fruit when it comes to fiber content,” Pacheco says. “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,” she adds.
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. “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 dietitian-backed ways you can promote healthy digestion during the winter months (and 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. Not to mention, your body will need 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,” Moody says. Water isn’t your only option—herbal teas, broths and soups are just a few ways you can keep your fluid intake up, Pacheco says.
- 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,” Pacheco says. Moody concurs, adding, “Exercise helps to stimulate the muscles in the intestines that are responsible for pushing food through the digestive tract.”
- Limit comfort foods that are low in fiber. The holiday season is all about splurging, 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,” Moody says.
- Use a Squatty Potty. 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,” Pacheco says. “This can make a noticeable difference for many people.”
Meal Plan to Try
7-Day High-Fiber Meal Plan for Constipation, Created by a Dietitian
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. These are just seven examples of fruits and vegetables that dietitians recommend enjoying this season.
