October is a season of transition. The days grow shorter, the air turns crisp, and vibrant leaves paint the landscape in rich shades of red, orange, and gold. It’s also the time of year when we begin to shift our focus inward, nourishing our bodies and preparing for the colder months ahead.
With Thanksgiving feasts, Halloween treats, and the winter holidays right around the corner, October offers the perfect opportunity for a “fall reset.” This is an opportunity to gently cleanse your system, rebalance your digestion, and prepare yourself for a healthy, mindful season before the indulgences begin.
One of the most effective and natural ways to do this is by focusing on seasonal whole grains and fibre-rich foods. Not only do these foods support your body’s natural detoxification processes, but they also provide comfort, warmth, and sustained energy during autumn’s cooler days.
In this article, we’ll explore why October is the ideal time to reset, how fibre supports cleansing and overall health, the best seasonal grains to include, and how to kick-start your wellness journey with a 7-day High-Fibre Fall Challenge featuring Rogers Foods products.
Why October Is the Perfect Time for a Dietary Reset
Just as the natural world goes through cycles, our bodies also experience shifts throughout the year. In many traditional healing practices, autumn is seen as a time of preparation and reflection. It’s the season for clearing out the old, physically and mentally, to make space for renewal.
Here’s why October is an especially powerful time to focus on whole grains and fibre:
1. Eating with the Harvest
October is the peak harvest season for many nutrient-dense, fibre-rich foods, including:
- Whole grains like oats, rye, and barley.
- Seasonal produce such as squash, pumpkin, apples, pears, carrots, and beets.
Eating seasonally isn’t just eco-friendly; it also ensures you’re getting foods that naturally align with your body’s needs. These autumn ingredients are grounding, warming, and packed with vitamins and minerals to help you transition smoothly into winter.
Tip: Try Rogers Ancient Grain Blend Porridge Oats, which combines hearty whole grains like rye, barley, oats, and spelt. It’s perfect for a warming fall breakfast or as the base for a nourishing grain bowl.
2. Preparing for the Holiday Season
From Halloween candy to Thanksgiving desserts, it’s no secret that the next few months are filled with indulgent meals and sweet treats.
A fall reset helps you:
- Strengthen digestion before heavier meals arrive.
- Stabilize blood sugar to reduce cravings.
- Build consistent habits so you’re less likely to overindulge later.
By starting now, you’ll head into the holidays feeling energized, balanced, and in control.
3. Boosting Immunity
Colder weather brings cold and flu season. Your gut health plays a critical role in immune function, and fibre—especially prebiotic fibre which feeds the beneficial bacteria in your stomach’s microbiome.
Adding foods like Rogers Wheat Bran, Wheat Germ and Rogers Oat Bran, and seasonal produce helps to support digestion and fortify your immune system naturally.
How Fibre Cleanses and Resets the Body
When many people hear the word “cleanse,” they think of extreme juice fasts or detox teas. However, your body already has a highly effective detoxification system, consisting of the liver, kidneys, and digestive tract. The key is giving these systems the nutrients they need to function optimally.
That’s where fibre comes in.
The Cleansing Power of Fibre
Fibre works in several important ways to cleanse and reset your body:
- Acts Like a Natural Broom
Insoluble fibre sweeps through your digestive system, helping move waste and toxins out of the body efficiently.- Try adding Rogers Wheat Bran to smoothies, muffins, or homemade granola for an extra boost.
- Supports Gut Health
Soluble fibre acts as a prebiotic, feeding the good bacteria in your gut. A healthy microbiome improves digestion, boosts immunity, and can even enhance mood. - Balances Blood Sugar
Fibre slows the absorption of sugars, preventing energy crashes and reducing cravings, especially important as Halloween approaches! - Promotes Satiety
High-fibre foods keep you feeling full longer, making it easier to maintain healthy eating habits.
How Much Fibre Do You Need?
According to Health Canada, adults should aim for:
- 25 grams per day for women
- 38 grams per day for men
However, most Canadians only consume about 15 grams daily, leaving a significant gap.
By incorporating products like Rogers Large Flake Oats, Wheat Germ, Wheat Bran, Oat Bran and Rogers Healthy Grain Blend Porridge Oats, and plenty of fall produce, you can easily meet and even exceed these targets.
Top Seasonal Grains for Your Fall Reset
Grains are the cornerstone of a high-fibre diet. Here’s a look at some of our fibre-packed, seasonal favourites and how to include them in your fall reset.
1. Rogers Large Flake Oats
- Why they’re great: Oats are rich in soluble fibre, particularly beta-glucans, which lower cholesterol and stabilize blood sugar.
- How to enjoy:
- Pumpkin spice oatmeal with cinnamon and nutmeg.
- Overnight oats with apples and pears.
- Homemade granola with Rogers Wheat Germ and nuts for added crunch.
2. Rogers Wheat Germ
- Why it’s great: Wheat germ is packed with vitamins, minerals, protein, and fibre. It supports digestion, boosts immunity, and adds a nutty flavour to dishes.
- How to enjoy:
- Sprinkle on top of yogurt or porridge.
- Add to baked goods like muffins or banana bread.
- Blend into smoothies for an extra nutrient boost.
3. Rogers Wheat Bran and Oat Bran
- Why they’re great: Both are concentrated sources of dietary fibre and excellent for improving gut health and regularity.
- How to enjoy:
- Mix into pancakes, waffles, or muffin batters.
- Stir into soups and stews for extra texture and nutrition.
- Combine with oatmeal for a fibre-packed breakfast.
4. Rogers Ancient Grain Blend Porridge Oats
- Why it’s great: This blend combines traditional oats with nutrient-dense ancient grains like rye, barley, and spelt for variety and depth of flavour.
- How to enjoy:
- Warm porridge topped with roasted apples and cinnamon.
- Savoury grain bowls with roasted root vegetables and tahini dressing.
- Add to slow-cooked soups for extra heartiness.
5. Rogers Healthy Grain Blend Porridge Oats
- Why it’s great: This blend includes whole grains and seeds for added omega-3s and protein, making it ideal for balanced, energizing breakfasts.
- How to enjoy:
- Use as the base for a fall-inspired breakfast parfait.
- Make energy bars for a portable snack.
- Bake into cookies for a healthier treat option.
High-Fibre Autumn Produce to Include
Pair your grains with seasonal fruits and vegetables to create a nutrient powerhouse. These fibre-rich foods are perfect for your fall reset:
| FOOD | FIBRE TYPE | HOW TO ENJOY |
| Pumpkin | Soluble fibre | Pumpkin soup, oatmeal, or muffins |
| Apples | Soluble + insoluble fibre | Baked apples, salads, or overnight oats |
| Pears | Prebiotic fibre | Smoothies, baked goods, or snacking |
| Carrots | Insoluble fibre | Roasted, in soups, or grated into salads |
| Beets | Liver-supporting fibre | Roasted or in grain bowls |
| Sweet Potatoes | Soluble + insoluble fibre | Mashed, roasted, or in curries |
7-Day High-Fibre Fall Reset Challenge
Kick-start your reset with this 7-day meal plan, designed to increase your fibre intake gradually while focusing on whole, seasonal ingredients and Rogers Foods products. Google any of the suggested meal ideas below, and you will find lots of recipe options on the internet.
Daily Goals
- Aim for 25–30 grams of fibre daily.
- Drink 8–10 glasses of water to keep fibre moving smoothly through your system.
- Include one serving of whole grains and two servings of seasonal produce at every meal.
Day 1: Pumpkin Kick-Off
- Breakfast: Pumpkin spice oatmeal made with Rogers Large Flake Oats.
- Lunch: Lentil and barley soup with carrots and celery.
- Dinner: Quinoa-stuffed bell peppers with roasted sweet potatoes.
- Snack: Apple slices with almond butter and a sprinkle of Rogers Wheat Germ.
Day 2: Fibre Fuel
- Breakfast: Pear and cinnamon overnight oats with Rogers Healthy Grain Blend Porridge Oats. Try roasting the blend for an additional nutty taste.
- Lunch: Barley and roasted root vegetable salad.
- Dinner: Baked salmon with steamed broccoli and brown rice.
- Snack: Homemade oat energy balls with Rogers Oat Bran.
Day 3: Comfort Food Reset
- Breakfast: Warm breakfast quinoa with walnuts, cranberries, and a spoonful of Rogers Wheat Germ.
- Lunch: Lentil soup with added Rogers Wheat Bran for extra fibre.
- Dinner: Whole grain pasta with sautéed kale and roasted beets.
- Snack: Roasted pumpkin seeds.
Day 4: Savoury & Sweet
- Breakfast: Pumpkin and apple breakfast porridge made with Rogers Ancient Grain Blend Porridge Oats.
- Lunch: Sweet potato and black bean burrito bowl.
- Dinner: Barley stew with mushrooms and thyme.
- Snack: Pear slices with goat cheese.
Day 5: Immune Boosting
- Breakfast: Smoothie with spinach, pear, and a spoonful of Rogers Wheat Germ.
- Lunch: Rye bread sandwich with hummus and roasted vegetables.
- Dinner: Lentil shepherd’s pie topped with mashed sweet potatoes.
- Snack: Greek yogurt with baked apple slices and cinnamon.
Day 6: Warming & Wholesome
- Breakfast: Apple cinnamon overnight oats using Rogers Healthy Grain Blend Porridge Oats.
- Lunch: Beet and quinoa salad with walnuts and pumpkin seeds.
- Dinner: Barley-stuffed acorn squash.
- Snack: Homemade trail mix with dried cranberries and almonds.
Day 7: Reset & Reflect
- Breakfast: Oatmeal with roasted pears, pecans, and maple syrup using Rogers Large Flake Oats.
- Lunch: Brown rice stir-fry with seasonal vegetables.
- Dinner: Quinoa and roasted vegetable Buddha bowl.
- Snack: Carrot sticks with hummus.
Tips for Success
- Increase Fibre Gradually
If you’re new to a high-fibre diet, increase your intake slowly to avoid bloating or discomfort. - Stay Hydrated
Fibre needs water to move efficiently through your system. Aim for at least 2 litres daily. - Add Fibre to Everyday Meals
- Sprinkle Rogers Wheat Germ on salads or yogurt.
- Stir Rogers Oat Bran into smoothies.
- Add Rogers Wheat Bran to baked goods.
- Enhance Flavour Naturally
Use warming fall spices like cinnamon, nutmeg, ginger, and cloves. Not only do they taste great, but many also have anti-inflammatory benefits.
Beyond the Challenge
This 7-day plan is just the beginning. By making whole grains and seasonal produce a consistent part of your diet, you’ll experience benefits like:
- Improved digestion and regularity.
- Balanced energy and mood.
- Stronger immunity through winter.
- Better weight management without restriction.
Final Thoughts
October is more than just pumpkin patches and falling leaves; it’s an opportunity to reset and realign with your health goals. By incorporating seasonal whole grains and fibre-rich foods, especially trusted products like Rogers Large Flake Oats, Wheat Germ, Wheat Bran, Oat Bran, and our unique porridge blends, you’ll nourish your body and prepare for the colder months ahead.
This fall, take time to slow down, enjoy wholesome meals, and create habits that will carry you through the holiday season with vitality and balance. Your body will thank you for it.
References:
Reynolds, A., Mann, J., Cummings, J., Winter, N., Mete, E., & Te Morenga, L. (2019). Carbohydrate quality and human health: A series of systematic reviews and meta-analyses. The Lancet Public Health, 4(1), e38–e50. https://doi.org/10.1016/S2468-2667(18)30209-9
Heart & Stroke Foundation of Canada. (n.d.). Fibre and whole grains. Heart & Stroke. Retrieved September 29, 2025, from https://www.heartandstroke.ca/healthy-living/healthy-eating/fibre-and-whole-grains
Health Canada. (2019). Fibre. Government of Canada. Retrieved September 29, 2025, from https://www.canada.ca/en/health-canada/services/nutrients/fibre.html
Health Canada. (2019). List of dietary fibres reviewed and accepted by Health Canada. Government of Canada. Retrieved September 29, 2025, from https://www.canada.ca/en/health-canada/services/publications/food-nutrition/list-reviewed-accepted-dietary-fibres.html
Alberta Health Services. (2018). Fibre facts [PDF]. Retrieved September 29, 2025, from https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-fibre-facts.pdf
Winnipeg Regional Health Authority. (n.d.). Healthy eating guidelines for increasing your fibre intake [PDF]. Retrieved September 29, 2025, from https://wrha.mb.ca/wp-content/site-documents/community/seniors/files/IncreasingFibreIntake.pdf
Rogers Foods. (n.d.). Large flake oats. Retrieved September 29, 2025, from https://rogersfoods.com/shop/retail-products/large-flake-oats/
Rogers Foods. (n.d.). Ancient grain blend porridge oats. Retrieved September 29, 2025, from https://rogersfoods.com/shop/retail-products/porridge-oats-ancient-grains/
Rogers Foods. (n.d.). Healthy grain blend porridge oats. Retrieved September 29, 2025, from https://rogersfoods.com/shop/retail-products/original-porridge-oats-healthy-grains/
Rogers Foods. (n.d.). Oats, fibre & women’s health. Retrieved September 29, 2025, from https://rogersfoods.com/oats-fibre-womens-health/
Micha, R., Shulkin, M. L., Peñalvo, J. L., Khatibzadeh, S., Singh, G. M., Rao, M., … & Mozaffarian, D. (2017). Etiologic effects and optimal intakes of foods and nutrients for risk of cardiovascular diseases and diabetes: Systematic reviews and meta-analyses from the Global Burden of Disease Study 2017. Nutrition, Metabolism & Cardiovascular Diseases, 27(3), 185–209. https://doi.org/10.1016/j.numecd.2016.11.003
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