Eat with the Seasons: August Produce Guide
Produce in season—August—is all about abundance. Sweet corn, juicy tomatoes, crisp cucumbers, and melons are at their peak, while stone fruit and berries are still going strong. Gardens and farmers’ markets are overflowing, making it the perfect time to keep meals fresh, colorful, and simple. Use this guide as your quick reference for what’s worth adding to your cart right now.
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How Can You Improve Your Gut Health in August?
Start with what’s in season. Produce in season—August—naturally supports a healthy gut thanks to its fiber, antioxidants, and hydration. Tomatoes, cucumbers, zucchini, and peppers fuel beneficial gut bacteria, while stone fruits (like peaches and plums) provide prebiotic fibers that aid digestion. Berries are rich in polyphenols, which act as food for your microbiome, and melons keep things moving with their high water content. To maximize benefits, focus on variety and color—your gut thrives on a wide spectrum of plant foods. Pair all that produce with fermented favorites like sauerkraut or yogurt for an extra probiotic boost.
August 2025 Produce Guide
Without further ado, let’s dive into this August 2025 produce guide. August is all about end-of-summer fare. Take what’s in season in July and add the following: blackberries, watermelon, and peaches. Now’s the time for stone fruit crumbles, berry pies, and cobblers. In the spirit of keeping up with summer’s most delicious produce, below are the ingredients to focus on in August.
Apricots
We’re nearing the end of apricot season, so enjoy these sweet, juicy stone fruits while you can. Apricots resemble a peach or plum in taste, with yellow-orange flesh. They have lightly fuzzy skin and a large seed inside. Look for apricots that have a deep orange-gold color—rather than those that are pale orange or yellow. They should be plump and firm, with just a little softness to them.
Blackberries
These delicious fruits offer several health benefits, and they capture the essence of summer in their sweetness. They’re packed with vitamin C, fiber, and antioxidants. Enjoy them on ice cream, yogurt, in smoothies, in salads, or atop cottage cheese. Juicy, sweet blackberries are a snack in themselves, but they’re also lovely on chia pudding and make a simple dessert when served with whipped cream. As a general rule, buy organic berries (berries are high on the Dirty Dozen list!).
Carrots
While they’re a year-round supermarket staple, carrots actually have two seasons. There’s a late-spring crop as well as a fall crop. Early-season carrots are sown in the winter and very early spring and protected with plastic or fleece covers. They are harvested from June through to August. Green top carrots are sown in the open ground in spring and are harvested from August until the first frosts start to appear. Raw carrots are fantastic for balancing hormones (especially if you’re estrogen dominant)!
Cherries
Cherry season starts in June, and typically lasts through August. They’re one of the best fruits to balance blood sugar (along with berries and citrus!).
Corn
Here in Colorado, corn is in full swing. Now’s the time to grill it and enjoy charred corn in a salad with chicken, fish, steak, or tofu.
Cucumbers
Cucumbers require a long growing season, but most are at peak picking in August. Look for firm cucumbers, without blemishes or soft spots (which can indicate that they’ve started to rot). Cucumbers should be dark green without any yellow spots. My favorite type? Persian cucumbers. They’re delicious in salads, with hummus, and pickled!
Mangoes
Don’t forget about mangoes! The most commonly consumed fruit, mangos are high in vitamin A and C. There are many, many different varieties, but mangoes are best when they have a sweet aroma and feel slightly soft, yet firm to the touch. Mangoes are delicious in smoothies, salads, salsa, and alongside a protein-forward breakfast.
Peaches
Thanks to all of our sunshine in Colorado, we enjoy a long peach season (running from late-June through early October). Many of the peaches harvested in Colorado orchards are of the juicy freestone variety. Palisade peaches are a must! That said, many peach varieties are grown in a number of regions through the U.S.
Peppers
Nothing beats a bell pepper at the peak of the growing season―which runs from July through November―when it’s crisp, juicy, and full of sharp flavor. I’m currently on a grilled pepper kick, but they’re perfect with hummus, baba ganoush, or tzatziki. Add them to salads or sandwiches. Stuffed peppers are so satisfying, too.
Raspberries
All hail the mighty raspberry. Juicy, perfectly sweet, and a wonderful addition to everything from salads to a bowl of ice cream, raspberries are as versatile as they are nutrient-rich. Choose berries that have a bright red color. Raspberries should always be refrigerated and kept dry until just before serving. Be sure to properly store your raspberries. See here for my producing storing tips!
Summer Squash
As with July, August is the perfect time to savor just-harvested summer squash. Summer squash’s peak season is June through late August. I love adding this versatile ingredient to stir-fries, frittatas, and fish en papillote.
Tomatoes
These juicy, versatile fruits (yes, fruits!) are irresistible in the summer. This is my favorite way to eat heirloom tomatoes, but this caprese salad with avocado is a weekly staple.
Watermelon
Last but not least, watermelon. Sweet and succulent, a good watermelon is the best thirst-quenching treat on a hot summer day. Watermelons don’t continue to ripen once they’re cut from the vine, so you want to be careful when choosing. Check where the stem used to be. Make sure it’s brown (green means it was picked too early). Then, look at the other side for a yellow patch. The ripest watermelons have the yellowest spots. Lastly, a ripe watermelon will feel heavy for its size. It should give a little when you gently squeeze it. A rock-hard watermelon is underripe.
Blood Sugar-Friendly August Meal Plan
Need recipe inspo? Here’s how you can incorporate seasonal produce into a blood sugar-friendly meal plan. It’s the best of both worlds: you’re helping manage your glucose levels (for stable energy, better sleep, improved focus, etc.) while enjoying the flavors of summer.
Breakfast
- Veggie-packed frittata with spinach, tomatoes, and fresh basil
- Side of mixed berries
- For more protein, air fry a few slices of turkey bacon or enjoy your berries over a small bowl of cottage cheese
Lunch
- Lemony feta pasta salad with chicken sausage
- Don’t do chicken sausage? Sub for chickpeas or baked tofu
Snack
- String cheese with a handful of pistachios or cucumbers and carrots with hummus
Dinner
- Grilled salmon, topped with store-bought tzatziki
- Baked summer squash, sweet potato wedges, and eggplant
Dessert
- Small bowl of Greek yogurt with fresh melon cubes (cantaloupe or honeydew), sprinkled with ground flax and a drizzle of almond butter
This meal plan focuses on balancing proteins, healthy fats, and complex carbohydrates while incorporating a variety of August seasonal produce. The fiber-rich vegetables and fruits help slow down glucose absorption, making it a blood sugar-friendly option.
Tips for Enjoying August Produce
- Experiment with new recipes: Try grilling peaches for a savory-sweet salad or make a chilled cucumber soup.
- Preserve the bounty: Can tomatoes, make berry jam, or freeze corn for enjoyment throughout the year.
- Support local farmers: Visit your local farmers’ markets or join a CSA to get the freshest seasonal produce.
- Eat the rainbow: Aim for a variety of colors on your plate—this ensures a wide range of nutrients.
- Practice proper storage: Learn how to store each type of produce to maximize its shelf life and nutritional value. This guide can help!
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