Pumpkin spice is the star of the season (cookies, smoothies, and cakes—oh!). But spoiler alert: there’s more to October than just flavors for your cup. Include autumn foods to stimulate the bowels. Easily overlooked, fall offers an abundance of seasonal ingredients that cover many bases: supporting hormone health, satisfying cravings, and strengthening digestion. Speaking of digestion, did you know that certain fall ingredients can deeply nourish your gut? We’re checking out 10 fall fruits and vegetables worth paying attention to—let’s boost your gut health before winter hits.
Eddie Horstman
Edie is the founder of the nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormonal balance, and postpartum health.
The Ayurvedic approach to the Autumnal diet
Are you familiar with Ayurveda? Ayurveda is an ancient Indian healing system. It promotes balance in mind, body, and spirit through healthy eating and lifestyle choices. In autumn, especially, Ayurveda recommends a warm, nutritious diet. These help balance the body’s energy and support general well-being. Think sweet root vegetables – sweet potatoes and carrots – comforting squashes, and warming spices like ginger and cinnamon. Packed with important nutrients (like fiber), these supplements aid in digestion.
Supporting Your Digestive Fire
Incorporating Ayurveda into your fall diet means two things: first, paying attention to what you eat. Second, How he corrects. Instead of choosing cold salads and raw foods (which may not be beneficial at this time), focus on cooked dishes and healing elixirs. This warms you up from the inside—a great way to support your digestive fire! Since cool weather slows down digestion, this method strengthens your digestive system. By prioritizing seasonal ingredients and warming foods, you can prepare your gut for a tough winter.
Does your gut microbiome change in the fall?
Yes! This is mainly due to seasonal changes in food and environmental factors. As the colder months approach, many of us are changing our food choices: combining lean produce, hearty grains, and warming spices. Inevitably, these foods influence the composition of our microbiome. Additionally, changes in weather/sunlight affect our gut health (by changing mood and physical activity). Overall, the transition from summer to fall creates a changing environment for the gut—highlighting the importance of adjusting our eating habits.
How do autumn ingredients improve gut health?
Keeping Ayurvedic principles in mind, let’s dive into how winter foods can improve your gut health.
Fiber
Many fall ingredients are rich in fiber. As most of us know, this is important for digestion. Fiber adds bulk to your stool, facilitates regular bowel movements and prevents constipation. It also helps regulate blood sugar levels and keeps you feeling full. This is especially beneficial during the fall season of indulgence!
Prebiotics
Prebiotics (found in apples, onions, garlic, etc.) act as nutrients for the beneficial bacteria in your gut. These indigestible fibers encourage the growth of good bacteria, such as Bifidobacteria and Lactobacilli. A thriving microbiome aids digestion, but it also plays an important role in overall health—influencing everything from mood to physical function.
Probiotics
Probiotics are beneficial living bacteria. You’ll find them in supplements and fermented foods like yogurt, kefir, and sauerkraut. They are working synergistically and prebiotics to balance your gut flora.
Synergistic effect
Together, fiber, prebiotics, and probiotics form a powerful trio. They support digestion, reduce bloating, improve nutrient absorption, and promote a strong immune system. Layering these components into your fall diet lays a solid foundation for better gut health.
10 Fall Foods for Gut Health
When it comes to fall foods that promote gut health, the sky’s the limit. From zinc-rich roots to probiotic-rich yeast, include the following 10 foods in your weekly diet changes. These nutritious ingredients will set your meal apart again promote digestive health.
1. Apples
Advantages: Rich in fiber and polyphenols, apples are excellent for gut health. Their soluble fiber—pectin—can help regulate digestion, promoting a healthy gut microbiome.
How to eat: Enjoy apples raw, sliced into salads, baked into oatmeal, or used as a natural topping in muffins.
2. The thigh
Advantages: Full of fiber, vitamins A and C, and antioxidants, pumpkin is good for digestion.
How to eat: Use pumpkin puree in soups, overnight oats, add it (frozen) to smoothies, or bake it into bread for a seasonal treat.
3. Sweet Potatoes
Advantages: Sweet potatoes are high in fiber and full of vitamins and antioxidants. They are key to reducing inflammation.
How to eat: Roast them, mash them, or mix them with dates for a comforting, gut-friendly meal.
4. Brussels Sprouts
Advantages: These little cabbages are packed with fiber, vitamins K and C, and beneficial compounds that strengthen gut health.
How to eat: Toss Brussels sprouts with lemon and cheese or add them to pasta or salads to win over picky eaters.
5. Pairs
Advantages: Pears are a great source of fiber and prebiotics, which promote a healthy gut microbiome.
How to eat: Slice pears into salads, put them on flat bread, use them as a cottage cheese vehicle, or bake them for an easy, fun dessert.
6. Berries
Advantages: These berries are rich in antioxidants and may prevent urinary tract infections
(while also helping gut health).
How to eat: Add cranberries to sauces, sprinkle them on salads, or make a delicious autumnal crumble.
7. Kale
Advantages: A leafy green, kale is rich in fiber, vitamins, and minerals that contribute to gut health.
How to eat: Use kale in salads or pair this cruciferous veggie with citrus for a sun-inspired snack. Because it’s high in fiber, consider steaming or sautéing kale to make it easier to digest.
8. Carrots
Advantages: Full of fiber and beta-carotene, carrots support the intestinal lining.
How to use: We love making this carrot and turmeric hummus, but there’s nothing better than a delicious side dish of caramelized carrots.
9. Beans
Advantages: Beets are full of fiber and antioxidants, which promote a healthy gut environment.
How to use: Roast beets for salads, blend them into smoothies, or make colorful beet hummus.
10. Ginger
Advantages: Ginger is a year-round superfood. It’s packed with anti-inflammatory properties that aid digestion, immune health, and more.
How to use: Brew ginger tea, add fresh ginger to soup, or use it in baking for a warm, spicy kick.
Adjust Your Cycle
As we welcome fall, there’s no better time to simplify. From our habits to our programs to our fridges, simplifying our choices allows us to focus on what’s important indeed he feeds us. Naturally, it’s a great opportunity to prioritize gut health in the fall! Next, we can feel much better during the harvest. To start supporting digestion, whip up a comforting soup using fiber-rich root vegetables or make a cup of masala chai. By carefully choosing and preparing fall-inspired foods, you can cultivate a strong gut microbiome. We are excited to enjoy the upcoming season.