The wellness community is quickly taking notice of the importance our gut health plays in our overall well-being, and for good reason. The digestive ability of our gut is compromised, which affects our immunity and mental health due to depletion in helpful bacteria. Of course, gut health supplements are popular these days; but when it comes to natural ingestible support, what if we went back to basics, eating seasonal foods? What can greatly benefit gut health is eating with the season, offering fresh nutrient rich produce that aligns with our body rhythms. Today in this post, we take a peek at the rare insights which show how eating seasonally can affect your gut.
Eating Seasonally
In simple words “Eating Seasonal Produce”. Rest assured, this is a long-standing practice among all traditional diets, Mediterranean and Asian cultures alike. So what makes this way especially good for your gut?
One of the things that seasonal eating does for you, and this is somewhat rare in our world today, is it promotes microbiome diversity. Gut Health Loves Diversity By consuming seasonally, you can make sure to include a variety of plant compounds, fibers and nutrients into your diet from the calendar year. Leafy greens rule supreme in the spring, while root vegetables reign in autumn. These changes provide fodder for various bacteria in your gut (which is a good thing) and it can help to reduce inflammation, as well as improve digestion.
Seasonal Foods and Gut Benefits
Seasonal foods to nourish your gut by the season:
- Spring: Insoluble fiber keeps things moving along, and that’s one big reason to celebrate the return of leafy greens such as spinach, asparagus, and arugula. The sulforaphane in broccoli, a type of cruciferous vegetable, provides anti-inflammatory benefits to the gut lining.
- Summer: Follow up with fresh summer berries including Strawberries and blueberries battle oxidative stress within your gut while supporting beneficial bacteria like Bifidobacterium, as they are rich in polyphenols and antioxidants. Stay hydrated with watermelons and cucumbers to support smooth digestion.
- Fall: Sweet potatoes and carrots are root vegetables, rich in prebiotics, which help keep the good bacteria in your gut alive and well. Jerusalem artichokes (sunchokes) are rich in inulin, which aids digestion and vitamin absorption. Pumpkin, a great source of both insoluble and soluble fiber, is beneficial for digestion.
- Winter: Sauerkraut and other fermented foods, rich in probiotics, provide good bacteria to the gut, which tends to be more relaxed during winter. The pectin content in citrus fruit, such as oranges, functions as a prebiotic which supports the growth of good bacteria and helps promote a more diverse gut microbiome.
How Seasonal Eating Affects the Gut
Seasonal eating goes beyond fresh produce; it is about eating in tune with your circadian rhythm. According to even ancient wisdom, your digestion is different in the summer than it is in the winter, and there are a few studies forming that may support this idea. Friendly bacteria also follow this rule of season, which means certain types of bacterial strains that live in the lower gut are specifically made to thrive on these foods and often feed off them only when they are available in the crop season.
When bacteria are most active depends on what they eat: bacteria that break down fibrous greens become more prevalent in the spring and summer (you know — when everything is green) while those adapted to starches peak in fall and winter. By adapting to the seasonal changes in your gut, you not only aid digestion, but your gut will also absorb nutrients with greater ease.
One of the lesser health benefits of eating seasonally is its reduction in the chemical load on your gut. If you are buying out of season foods, they are most likely over-processed with preservatives or pesticides in order to prevent them from spoiling during shipment. These substances disrupt the gut microbiome which can lead to inflammation and digestive problems. When you eat locally sourced, seasonal foods you will be exposed to less of these chemicals helping to protect your gut from harm.
Scientific Findings on Seasonal Eating and Gut Health
A subset of researchers claim that eating seasonally leads to a more diverse microbiome. Another study observed these factors in indigenous populations who switch their diets according to the seasons, and found that so too did their gut microbiomes change. In industrialized societies, where our diets are less seasonally variable, these indigenous populations have higher levels of microbial diversity.
This diversity is important for gut health, as bacteria have their own specialties from breaking down fiber to producing vitamins. Eating seasonally naturally encourages diversity. The broader the variety of different foods you eat, the happier your microbiota.
How to Start Eating Seasonally
- Buy Local: Farmers’ markets are the best place to find fresh, seasonal produce. Locally processed foods are less likely to be treated with harmful chemicals, and they offer peak nutritional value.
- Rotate Your Diet: Shift your food choices with the seasons. Focus on greens and berries in spring and summer, then switch to root vegetables and fermented foods in fall and winter.
- DIY Fermentation: Fermenting your own foods, like making sauerkraut or pickles, is a great way to add probiotics to your diet year-round, supporting gut health consistently.
Conclusion
Seasonal eating is a biological practice that can be very useful for modern gut health. When you eat foods that are in a natural cycle of growth, you provide your microbiome with the diversity of nutrients it needs to be healthy. Each season provides a diversity of seasonal foods for maintenance of our gut health; from fiber-rich greens in spring, to prebiotic-packed root vegetables in fall, consuming according to the seasons is an easy way to improve digestion and lower inflammation.
Thank you for reading my article on the “Eating Seasonal Foods for Gut Health“. I’d love to hear your thoughts or comments below.