Pomegranates: A Delicious Way to Boost Your Fiber Intake This Season

Fruit is important to eat year-round.  It is a good source of fiber, an indigestible carbohydrate found in plants that is associated with decreased risk of chronic diseases, like cardiovascular disease and type 2 diabetes. The United States Department of Agriculture recommends adults eat about 2 cups of fruit per day. Pomegranates are a seasonal fruit with an excellent amount of fiber and can help you hit your daily goal in the colder months.

Pomegranates are sweet, tart, and contain hundreds of edible seeds called arils, encompassed by a bitter white pith. They can be purchased whole, in juice form, or with just the seeds.

The seeds from one pomegranate will provide 10 grams of fiber and over 30% of the recommended daily goal. Most people need at least 25 grams of fiber per day.  The juice is not a good source of fiber, so opt for the seeds instead.

Pomegranates are typically available in the United States until January. Here are some festive ways to use pomegranate seeds this holiday season:

• Eggplant, Pistachio, and Pomegranate Pizza 
• Roasted Squash, Pecan, and Pomegranate Salad
• Pomegranate Cinnamon Overnight Oats

New to the fruit?  Here is how to remove pomegranate seeds.

REFERENCES:
Definition of Fiber. National Institutes of Health: NCI Dictionary of Cancer Terms. Published February 2, 2011. Accessed November 2024. 
Fatima I, Gamage I, Almeida RJRD, Cabandugama P, Kamath G. Current Understanding of Dietary Fiber and Its Role in Chronic Diseases. Missouri Medicine. 2023;120(5):381.
Pomegranate. FoodPrint: Real Food Encyclopedia. Accessed November 2024. 
Pomegranates, Raw. US Department of Agriculture FoodData Central Food Details. Accessed November 2024. 
Reynolds A, Mann J, Cummings J, Winter N, Mete E, Morenga LT. Carbohydrate Quality and Human Health: A Series of Systematic Reviews and Meta-analyses. The Lancet. 2019;393(10170):434-445. 
U.S. Department of Agriculture and U.S. Department of Health of Human Services. Dietary Guidelines for Americans, 2025. 9th Edition. December 2020.

By Jill Laudone, MS, RYT 200
​MGH Dietetic Intern