Fall foods for a healthy gut

We’re entering the holiday season, and that means the season of eating. From Grandma’s famous sugar cookies to Aunt Jodie’s latest casserole, there’s no shortage of delicious foods on the table. Unfortunately, what makes our hearts happy and our bellies happy don’t necessarily line up. Thankfully, the season of thankfulness is full of foods that work to repair our guts. These five fall foods are great for gut health — and taste great, too! Incorporate them into your celebrations for external happiness that matches the insides. 


In our last blog post, we told you how to use pumpkin in your self-care routine. This miracle fruit doesn’t just work wonders for your hair and skin. It’s also great for digestion! Pumpkin is jam-packed with fiber, which slows the rate of sugar absorption into the bloodstream, promotes digestion, and keeps you regular. Buy a whole pumpkin and roast it, or use organic, canned pumpkin, but be sure to watch out for added sugar! 

Butternut squash

Did you know that the average person eats 10 to 15 grams of dietary fiber each day? The recommended intake is 25 – 30 grams from food– not supplements. A cup of cooked butternut squash offers a whopping 7 grams— giving you about 25% of the recommended amount in one serving. 

Sweet Potatoes

Continuing with the “orange food” theme, sweet potatoes are another gut health superstar. Sweet potatoes contain soluble and insoluble fibers, which your body uses to absorb water, soften stool, and keep your intestinal lining strong. 

Don’t worry— the purple kind is just as great! In fact, studies show that purple sweet potatoes promote the growth of healthy gut bacteria


Kombucha is loaded with antioxidants and probiotics (live bacteria) that your body uses to aid digestion and improve your intestinal cells’ health. Kombucha is a year-round drink, but there are a few fall-specific flavors we love! 

Holy Kombucha’s Pumpkin Spice flavor includes pumpkin, ginger, turmeric, ashwagandha, and lemon, while GT Synergy’s Fall Edition, Living in Gratitude, combines Pink Lady apples, turmeric, carrots, and cider spices. Whether you’re a pumpkin spice fan or an apple cider devotee, you’ll find a fall kombucha that will make your gut happy! 

Fall tea 

The weather’s getting colder, and it’s the perfect weather for a hot cup of tea. To improve your gut health, choose teas with seasonal ingredients that offer proven digestive benefits: 

  • Turmeric Root
  • Chili Powder
  • Peppermint
  • Cinnamon
  • Pomegranate
  • Fennel 
  • Marshmallow root
  • Licorice root
  • Ginger

Try to avoid tea with caffeine, and opt for herbal options instead. In addition to keeping you awake at night, caffeinated drinks can worsen the symptoms of some digestive issues. 

Getting your gut health under control is one way to ensure your holidays stay holly jolly this year— a happy gut affects your skin, brain, and digestion. But diet alone isn’t enough to keep your body feeling great. Take some time for yourself this season and schedule a group class or private fitness session with Enhancewell Fitness. You’ll be jingle bell rocking in no time! 

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