As autumn unfolds, bringing its vibrant hues and crisp air, it’s the perfect moment to harmonise your health routine with the season’s natural rhythms. Embrace this time of transformation to nurture your microbiome and elevate your overall wellbeing, building a strong foundation for the colder months ahead. Autumn is a season of renewal - let this inspire you to refresh your diet, lifestyle and supplements, guiding you towards a healthier, more balanced self.

Autumn's Secret: Why Nurturing Your Gut is Key to Thriving This Season

As the cooler temperatures of autumn set in, our bodies experience shifts that can impact digestion and overall gut health. The transition to autumn often means changes in diet, with more comforting, hearty foods that can sometimes be harder to digest. Additionally, our immune systems may need additional support as we head into cold and flu season. Focusing on gut health during this time helps ensure that your digestive system remains robust and resilient, allowing you to effectively absorb nutrients, maintain balanced energy levels and optimise immune function. By nurturing your gut, you're not only aiding digestion but setting a strong foundation for your overall wellbeing at the turn of the season.

Autumn Gut Boosters: Top Tips for a Thriving Microbiome

Embrace seasonal foods - Autumn offers a delicious bounty of nutrient-rich, seasonal foods that support gut health. Incorporate hearty, prebiotic-rich vegetables like squash, Jerusalem artichokes and root vegetables into your meals. Enjoy cosy soups, stews and lentil or bean salads, and consider adding raw or lightly steamed greens, mushrooms and berries to your diet.

Focus on fibre - incorporate fibre-rich foods such as whole grains, legumes and seeds to keep your digestion smooth and your bowel movements regular. These foods provide essential nutrients and prebiotics that feed the beneficial bacteria in your gut, encouraging them to flourish.

*Tip: Aim for 30g of fibre daily—most people fall short of this goal! To boost your fibre intake throughout the day, try these easy tips:

● Morning: Stir 2 tablespoons of chia or flax seeds into your porridge or overnight oats for an extra 10g of fibre, plus enjoy ½ cup of seasonal blackberries for an additional 4g.

● Lunch: Pack a punch with legumes by adding 1 cup of cooked lentils to your meal, delivering a substantial 15 g of fibre (that’s half of your daily recommended intake!).

● Dinner: Complement your evening meal with a side of steamed broccoli for 5g of fibre and ½ cup of cooked quinoa for another 2.5g.

Stay hydrated - cool weather can lead to reduced water intake, which can be detrimental to digestive function and overall health. Ensure you stay hydrated by drinking 2.5 litres of filtered water every day to support healthy digestion and microbial function. Herbal teas rich in spices like cinnamon, ginger and turmeric and soups are a great way of increasing your fluid intake. Avoid ice cold water and smoothies, instead opt for room temperature or hot water (add a squeeze of lemon juice or dash of apple cider vinegar with a pinch of celtic salt for added benefits) and swap smoothies for bone broth or a dandelion and chicory latte with MCT oil

Adjust your supplements - probiotics can bolster your gut health, especially if you’ve been stressed or are getting sick more often. Digestive enzymes and L-glutamine can support digestion and gut health during seasonal shifts. Consider adding in fermented foods kimchi, sauerkraut and miso to naturally enhance your probiotic intake and plant diversity. Work with one of our experts to help create the most supportive supplement protocol for your gut health, or consider a microbiome stool test to take a deeper dive into your microbial health and digestive capacity.

Practise mindful eating - Autumn is a great time to slow down and savour your meals. Mindful eating can improve digestion and support a healthy microbiome, helping you to make the most of the season’s nourishing foods.

Mindful Eating Tips: Eat without distractions like phones or TV, take a few deep breaths before you start to help your body enter a “rest and digest” state and chew each bite thoroughly. Consider putting your knife and fork down between bites to help you slow down and savour your meal. These tips will help to enhance your digestive processes, supporting overall digestion and nutrient absorption.

Lifestyle adjustments - as the days shorten, embrace natural light in the morning to regulate your circadian rhythm (inner body clock) and lift your mood. Try morning walks, outdoor tea breaks (especially important for those mornings when it’s still dark when you leave the house for work) or afternoon strolls to connect with the season’s rhythm. Create a cosy home environment with relaxing activities and consider a sunrise/sunset clock to help you adjust to darker mornings.

A 2021 study found that increased exposure to daylight was associated with improved mood, better sleep quality and more balanced circadian rhythm, suggesting that spending more time outdoors during the day can positively impact mental health and overall wellbeing.

Embracing these seasonal tips will not only support your microbiome but elevate your overall wellbeing. Autumn’s transformative energy is the perfect opportunity to cultivate a healthier, more balanced lifestyle and nurture your inner garden. If you want to find out what’s going on in your gut – we have a range of tests here.