5 Early Fall Foods That Heal Your Gut

Fall isn’t just about pumpkin spice and apple cider—it’s a goldmine of nutrient-rich foods that naturally support your gut and immune system.

As the seasons shift, so does your body’s nutritional needs. Cooler weather and shorter days can make digestion sluggish and inflammation sneak back in. But by leaning into the harvest season, you can nourish your gut while enjoying some of the most delicious flavors of the year.

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Why Seasonal Eating Helps Your Gut

Seasonal produce isn’t just fresher—it’s often higher in nutrients, supports your local food system, and gives your gut microbiome variety (which it loves). The change in seasons is a natural time to reset, and eating seasonally can:

• Increase fiber diversity for healthy gut bacteria
  
• Provide more antioxidants to lower inflammation
  
• Support your immune system for cold/flu season

5 Gut-Healing Fall Foods & How to Use Them

1. Apples
   
• Gut Benefit: Rich in pectin, a prebiotic fiber that feeds good bacteria.
  
• Try It: Slice and sauté with cinnamon, or bake whole with nuts and honey.
  
2. Winter Squash (Butternut, Acorn, Delicata)
   
• Gut Benefit: High in soluble fiber, gentle on digestion, and packed with beta-carotene.
  
• Try It: Roast and blend into a creamy soup with coconut milk.
  
3. Beets
   
• Gut Benefit: Improve bile flow for better fat digestion and support liver detox.
  
• Try It: Roast with olive oil, or add shredded raw beets to salads.
  
4. Sweet Potatoes
   
• Gut Benefit: Stabilize blood sugar and feed beneficial gut bacteria.
  
• Try It: Bake and top with almond butter and cinnamon for a healthy dessert.
  
5. Leafy Greens (Kale, Swiss Chard, Spinach)
   
• Gut Benefit: Contain magnesium for bowel regularity and polyphenols for microbiome health.
  
• Try It: Sauté with garlic and olive oil or blend into smoothies.

The Easy Way to Reset This Fall

Fall is the perfect time to get intentional about your nutrition and gut health—but you don’t have to overhaul everything at once.

The 7-Day Glow Up makes it simple with:

• Done-for-you meal plans
  
• Seasonal, gut-friendly recipes
  
• Morning & evening routines that support digestion
  

It’s just $7, and you’ll start feeling better in less than a week. Click HERE to learn more. 

XO,

Dr Sheena