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The Good Gut Benefits of Fall Foods

The Cabinet — 10.19.23

pile of pumpkins

Fall offers a perfect excuse to lean into comforting orange, green, and red ingredients. Tomato white bean soup anyone? Roasted pumpkin seeds from your jack-o-lantern? Or even cinnamon on top of a PSL? Fall holidays carry extra opportunities to connect over a meal. Taking a minute to breathe before you take a first bite from a meal that you spent so much time on, is just one way to support your gut through the season. And when Fall foods offer phytonutrients from carotenoids (pumpkin), quercetin (apple), and chlorophyll (Brussels sprouts), they are especially valuable to not miss out on!


Pumpkin is rich in dietary fiber, both soluble and insoluble fiber. Soluble fiber can help slow down digestion and may contribute to feelings of fullness, while insoluble fiber adds bulk to the stool and helps promote regular bowel movements. A diet rich in fiber can support overall digestive health.


Apples hold a high water content, which can help keep the digestive system hydrated. Proper hydration is essential for maintaining healthy digestion.


Cranberries offer an easy and delicious way to naturally sweeten fall dishes. While not exactly part of the gut, cranberries are especially protective against urinary tract infections because they contain compounds called proanthocyanidins, which can prevent the bacteria E. coli from sticking to the urinary tract lining.


Squash is considered low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs). Foods low in FODMAPs are often recommended for individuals with irritable bowel syndrome (IBS) and other gastrointestinal disorders, as they are less likely to trigger digestive discomfort.

Brussels Sprouts

Brussels Sprouts are packed with various antioxidants, including sulforaphane. Sulforaphane has been shown to activate detoxification enzymes in the body, which can help the gut process and eliminate harmful toxins more efficiently.


Pomegranates are full of potent antioxidants that can help protect the cells of the gut lining from oxidative stress and damage caused by free radicals. This protection can contribute to overall gut health.

This information is for educational purposes only and should not be taken as medical advice. Please consult a physician before treating any disorder.

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