The Power of Plants: Fiber, Nutrients, and Seasonal Goodness for Parkinson’s Health
- Luke Smith, MS, RD, LD, CPT
- Mar 28
- 2 min read
When we think about ways to support our health (especially when living with Parkinson’s), what we eat can make a real difference. As National Nutrition Month comes to a close, we’re shining another spotlight on something simple but mighty: fiber. As we roll into spring, it’s also a great time to enjoy the best of what the season has to offer.
Why Fiber Matters
Fiber is often overlooked, but it plays a key role in keeping our digestive systems running smoothly. People living with PD can often have constipation is a frequent symptom, and increasing dietary fiber can really help. Beyond digestion, fiber supports heart health, stabilizes blood sugar levels, and keeps you feeling fuller for longer.
There are two types of fiber:
• Soluble fiber helps soften stool and is found in foods like oats, apples, and citrus fruits.
• Insoluble fiber adds bulk to the stool and is found in whole grains, the skins of fruits and vegetables, nuts, and seeds.
Tip: Aim for about 25–30 grams of fiber per day and remember to drink plenty of water to help fiber do its job!
Nutrients That Pack a Punch
Fruits and vegetables are packed with nutrients that support brain health, reduce inflammation, and boost energy. Some key ones to highlight:
• Vitamin C: Helps protect brain cells and supports the immune system. Found in bell peppers, strawberries, oranges, and broccoli.
• Folate: Supports brain and nerve function. Found in leafy greens, asparagus, and citrus fruits.
• Antioxidants: These reduce oxidative stress, which may be linked to the progression of Parkinson’s. Found in berries, spinach, kale, and red cabbage.
• Potassium: Supports muscle function and may help manage blood pressure. Found in bananas, avocados, and sweet potatoes.
What’s in Season?
Eating with the seasons not only brings variety and freshness to your plate, but it can also be more affordable and environmentally friendly. Here’s what’s fresh now and what’s coming soon:
Now in Season (Late March – Early April):
Oranges, grapefruits, kiwis, spinach, kale, Brussels sprouts, carrots
Coming into Season (April – May):
Strawberries, asparagus, peas, radishes, lettuce, spring greens
Looking Ahead to Summer (June – August):
Blueberries, cherries, blackberries, peaches, nectarines, plums, watermelon, cantaloupe, apricots, tomatoes, zucchini, cucumbers, bell peppers and corn
Try adding sliced strawberries to your morning oats, tossing asparagus into a stir-fry, or enjoying a spring salad with citrus and crisp greens. In the summer, enjoy juicy peaches on their own or in a smoothie, or mix tomatoes and cucumbers with olive oil and herbs for a refreshing salad.
Other Simple Ways You Can Add More Fiber and Nutrients:
• Add beans or lentils to soups and salads
• Keep a bowl of fresh fruit visible for easy snacking
• Choose whole grain bread, pasta, and cereals
• Blend spinach or kale into smoothies (you won’t even taste it!)
A Gentle Reminder
Changes to your diet should feel good and be sustainable. If you’re managing swallowing difficulties, medication timing, or appetite issues, it’s a good idea to talk with your healthcare provider or dietitian for tailored guidance. Here's to feeling nourished and supported, one colorful plate at a time. Happy Spring!