I have been using F-Droid for about 2 years now as the main source for the few apps that I use and updates are coming through without interaction. Bitwarden/Aegis/Tutanota/Syncthing/K-9 all receive regular updates as far as I've experienced during this time.

I also haven't had issues with update flow. When was the last time you used F-Droid for a prolonged period of time?