Fall isn’t just about cozy sweaters and pumpkin spice lattes—it’s also the season for some of the most nutrient-dense, metabolism-boosting foods of the year. From crisp apples to hearty squash, the produce hitting farmer’s markets and grocery aisles right now isn’t just delicious; it can actually help support fat burning and weight loss goals. Packed with fiber, antioxidants, and slow-digesting carbs, these fall staples keep you fuller longer while fueling your body with the nutrients it needs. Ahead, we’ve rounded up eight fall foods in season right now that don’t just taste like autumn—they may also help you slim down.
Struggling With Sleep? This Rechargeable Sound Machine Is A Total Game-Changer
1. Sweet potatoes
Sweet potatoes have a relatively low glycemic index compared to other carbohydrates. This means they cause a slower, more gradual rise in blood sugar levels, helping to maintain stable glucose levels and reduce the risk of insulin spikes.
"Sweet potatoes offer a nutritious alternative to white potatoes due to their lower glycemic index, which helps prevent rapid spikes in blood glucose levels. Their complex carbohydrates and fiber content promote sustained energy release and digestive health. They are rich in vitamins A and C, potassium, and antioxidants, helping maintain stable blood sugar levels and promoting lasting energy throughout the day," says Dr. Kubanych Takyrbashev, MD, health & wellness advisor at NAO.
This nutrient density of sweet potatoes supports overall health and can help you feel full and satisfied, reducing the temptation to snack on less healthy options.
2. Cinnamon
Cinnamon is not only a great ingredient to add to your coffee or oatmeal, but it's also anti-inflammatory and metabolism-boosting. "Cinnamon in coffee reduces inflammation and hyperglycemia and increases fat burning," Nataly Komova, RD, registered dietitian and fitness expert, explains. "Cinnamon is a natural sweetener with a strong and fabulous flavor," she adds. She says that spice can also "help shed more calories and fight infections."
Dr. Ben Schuff, ND, LDN, Director of Naturopathy & Nutrition at BIÂN, agrees that cinnamon is great for maintaining and boosting your metabolic rate. "Cinnamon is a versatile ingredient that has been used successfully as an adjunctive treatment of type 2 diabetes and metabolic disease by improving blood sugar management," he explains.
3. Brussels Sprout
Eva De Angelis, a dietitian, nutritionist, and health writer at Health Canal, strongly advises including Brussels sprouts in your diet for weight loss. These cruciferous vegetables not only provide a high amount of fiber but also have a delicious flavor. "These small cruciferous veggies are a marvel of nutrients that are rich in fiber," De Angelis raves. Besides weight loss, their health benefits include decreased inflammation and improved immune system health.
While 1 cup of Brussels sprouts has a whopping 3.3 grams of fiber, the other vitamins, minerals, and antioxidants that they offer up also make them a nutritious addition to your weight loss diet. "They're also high in vitamins C, K, folate, potassium, and various antioxidants," she says.
These vitamins and minerals are an important part of improving your overall health and losing weight at a consistent rate. De Angelis says that the best way to prepare Brussels sprouts is by roasting them. "Plus, adding some garlic cloves to the pan and some good EVOO makes it a perfect ingredient for a warm salad," she says.
4. Beets
Beets, with their bright color and earthy flavor, are more than just a colorful addition to salads and smoothies; they also pack a powerful punch when it comes to cardiovascular health. Jesse Feder, RDN, CPT, tells us that they "contain high amounts of a certain compound called nitric oxide, which helps relax blood vessels and reduces blood pressure over time."
When your blood vessels are dilated thanks to nitric oxide, your blood can flow more easily, reducing pressure on the arterial walls. Add them to your salad, enjoy them as a side, or whip up some beet soup—there are so many delicious, healthy possibilities out there! What's more, they come with added benefits, like better digestion and potential weight loss.
5. Cauliflower
As a rich fiber source, cauliflower aids in digestion and helps you feel fuller for longer periods. This can contribute to lowering your daily calorie intake, which is crucial for managing weight. Additionally, Dr. Ria Hawle, B.Sc., M.Sc., a clinical dietitian and nutritionist, suggests making cauliflower mash as a healthier alternative to traditional mashed potatoes. Cauliflower mash can be a great low-carb game-changer.
"It’s creamy, full of antioxidants, and helps with inflammation," Dr. Hawle says. To mimic the texture of traditional mashed potatoes, she blends the cauliflower with garlic and a touch of Greek yogurt. "My clients love how simple it is to make—and it’s always a hit at the table."
6. Carrots
Carrots, renowned for their vibrant color and crisp texture, are not only a delicious addition to meals but also one of the highest-fiber vegetables out there. Packed with beta-carotene, vitamins, and, of course, fiber, carrots support digestion and promote a feeling of fullness, making them perfect for those wanting to shed pounds.
"Carrots provide both beta-carotene and dietary fiber," says Paul Daidone, MD, FASAM. "They promote feeling full, which reduces calorie intake. Additionally, they support a healthy digestive system," he notes. You can try grated carrots in a yogurt parfait, blend them into a morning smoothie, or enjoy them as part of a veggie-packed omelet.
7. Swiss Chard
The vitamins and minerals in Swiss chard, such as magnesium and iron, play crucial roles in maintaining a healthy metabolism. Efficient metabolism helps in burning calories more effectively and supports overall weight loss.
"Swiss chard is an excellent source of vitamins, minerals, and phytonutrients. It can reduce inflammation and support weight loss by offering low-calorie, nutrient-dense options," Dr. Tez Pratap Singh, MD, says.
8. Pumpkin/squash
Last but certainly not least is pumpkin or squash. Dana Ellis Hunnes, PhD, MPH, RD, author of Recipe for Survival, says that this veggie, along with similar winter squashes, is a great addition to a weight loss diet. "Pumpkin and other winter squashes are incredibly healthy and great for our metabolism," she tells us. This is largely in thanks to all the nutrients they contain for a low amount of calories. As Hunnes notes, "They are incredibly good and natural sources of beta-carotene and vitamin A, and they are also very low in calories, about 40 calories per one cup raw, and extremely high in fiber, making them filling and satiating and good for metabolism and keeping the GI tract nice and healthy."
