Autumn Nourishment for Your Gut (+ Spiced Pumpkin & Lentil Soup)
Welcome to Healthful You. September edition: Embracing Autumn
Happy September!
Embracing the Season of Change
As the days grow shorter and the air turns crisp, autumn invites us to slow down, nourish ourselves deeply, and prepare our bodies for the cooler months ahead. This season is all about grounding foods, warming spices, and supporting our gut health to keep digestion strong and immunity resilient.
For me it’s the start of slow cooker season! I love being able to pop some ingredients in first thing in the morning and come home to a delicious, ready-to-eat meal with almost no effort. Slow-cooked food isn’t just tasty, it’s also gentle on digestion.
Slow cooking breaks food down into softer, more digestible textures, while keeping meals nutrient-rich and full of natural moisture. Making it easier on your stomach and nourishing for your whole body.
Soups are also an easy to digest food, see recipe below…
Client testimonial
“Since working with Sally, my joint pain has reduced from 8/10 to 2/10, and the constant sour smell in my nose that I have had for 2yrs has gone from 7/10 to 0/10. I also understand my body more, I can now connect the aching to eating patterns and overall I feel so much better. My skin feels so much brighter too.”
Lyndsay
Foods to Support Gut Health in Autumn
Autumn brings a harvest of nutrient-dense produce that naturally aligns with our body’s needs. Here are some gut-friendly seasonal foods to focus on:
Pumpkin & Squash – rich in fibre and beta-carotene to feed beneficial gut bacteria and support immune function.
Apples & Pears – high in pectin, a prebiotic fibre that promotes healthy digestion and stable blood sugar. (Stew these fruits to help with constipation)
Figs – naturally sweet and high in soluble fibre, feed the microbiome, and support regularity. They’re also rich in polyphenols, which act as antioxidants to reduce inflammation in the gut.
Fermented Foods – sauerkraut, kimchi, and kefir introduce beneficial probiotics to balance the microbiome.
Root Vegetables – carrots, beetroot, and parsnips provide slow-release energy and gut-loving fibre.
Warming Spices – ginger, cinnamon, and cloves stimulate digestion and circulation, perfect for colder days.
Tip: Pair fibre-rich foods with fermented foods to give your gut both the “food” (prebiotics) and the “helpers” (probiotics) it thrives on.
Invest in your health like your life depends on it, because it does!.
Seasonal Recipe: Spiced Pumpkin & Lentil Soup
This hearty, fibre-rich soup is the perfect autumn comfort food—warming, nourishing, and kind to your digestion.
Ingredients (Serves 4)
1 tbsp olive oil or coconut oil
1 onion, chopped
2 garlic cloves, minced
1-inch piece fresh ginger, grated
1 tsp ground cumin
1 tsp ground cinnamon
½ tsp ground turmeric
500g pumpkin or butternut squash, peeled and cubed (you can buy pre chopped butternut squash either fresh or frozen for convenience)
1 carrot, chopped
150g rinsed red lentils (if lentils irritate your digestion and cause gas, swap for chickpeas)
1L vegetable stock or chicken bone broth
Himalayan/sea salt & pepper to taste
Optional: a swirl of kefir or natural yoghurt to serve (you can buy coconut kefir if you are dairy free)
Optional garnish: chopped dried figs for a sweet and gut-loving twist
Method
Heat olive oil in a large pan. Sauté onion, garlic, and ginger until softened.
Add the spices and stir for 1 minute until fragrant.
Stir in pumpkin, carrot, and lentils. Pour over the vegetable stock.
Simmer for 20–25 minutes until everything is tender.
Blend until smooth and season to taste.
Serve warm with a swirl of kefir/yoghurt and a sprinkle of chopped figs for extra fibre and natural sweetness.
Why It Works Overall
This soup combines prebiotics (lentils, pumpkin, figs, carrots) with probiotics (kefir/yoghurt), creating the perfect partnership for gut health. Prebiotics feed beneficial bacteria, while probiotics help repopulate and balance the microbiome. Add in the warming spices to support digestion, and you’ve got a dish that’s both comforting and deeply nourishing for your gut.
Health insights are for informational purposes only and do not constitute advice, diagnosis, or treatment from a qualified health professional.
If you have a health concern or are looking to improve your overall wellbeing, why not take the first step? Book a free 30 minute discovery call to share your concerns and explore how naturopathic nutrition can support you.
Do you have question for me? Email me, I'll be happy to help!
What is gut health and why does it matter?
Gut health refers to the balance of your digestive system and its microbes. A healthy gut supports digestion, immunity, and even mood.
What foods support gut health in autumn?
Seasonal produce like pumpkin, carrots, apples, pears, figs, legumes, and fermented foods such as kefir and yoghurt.
Do probiotics really work?
They can help in certain situations (e.g. after antibiotics), but a diverse diet and lifestyle are still the foundation of gut health.
Kefir or yoghurt — which is better?
Both are great! Kefir often has more microbial diversity, but choose whichever you enjoy and tolerate best.
How can I get more fibre?
Add more plants, pulses, nuts, seeds, and whole grains to your meals. Increase gradually and drink plenty of water.
Can gut health affect mood?
Yes — the gut and brain are closely connected through the gut–brain axis.
Are figs good for gut health?
Yes! Figs are rich in fibre and polyphenols that support regularity and healthy microbes.
Are fermented foods helpful?
Absolutely — naturally fermented foods can add beneficial bacteria to your diet.