Quick answer: Our gut microbes feed on the fiber in plant foods that our bodies can’t digest on their own. As they break that fiber down, they make short-chain fatty acids, compounds that help nourish the lining of the colon, support the gut’s protective barrier, and help regulate the immune system and inflammation. Fall foods like apples, pears, pumpkin, squash, sweet potatoes, Brussels sprouts, oats, beans, nuts and seeds are an easy, comforting way to give them more.
There’s something about these fall days that makes me want to get into the kitchen.
The crisp air, the golden light, the reds and oranges everywhere you look. And suddenly, a pot of soup sounds like exactly what we need.
When my kids were little, fall meant apple picking. We’d come home with far more apples than any family could reasonably eat, and then the cooking would begin.
Applesauce simmering on the stove. An apple cobbler in the oven. Butternut squash soup for dinner. The whole house smelled like cinnamon.
Honestly, it still does this time of year.
What I wasn’t thinking about back then was that those apples and vegetables were also feeding the little community helping to keep us healthy.
Our villagers love fall cooking, too.
Who are our gut “villagers”?
If you’ve heard me talk about our gut microbes before, you know I like to call them our “villagers.” Trillions of tiny organisms live in our gut, and many of them do useful work on our behalf.
And they need to be fed.
What do gut microbes eat?
One of their favorite foods is the fiber in plant foods, which our bodies can’t digest on their own.
Certain villagers break down that fiber through fermentation, producing helpful compounds called short-chain fatty acids.
These help nourish the cells lining our colon, support our gut’s protective barrier, and help regulate our immune system and inflammation.
That’s quite a contribution from a community we rarely think about.
When we feed our villagers, they help take care of us.
I love thinking about that when I’m stirring a pot of soup. Something so familiar and comforting can also be doing us a lot of good.
Why variety matters for gut health
Just like the people around our tables, our villagers have different tastes.
Different microbes use different kinds of fiber, which is one reason it helps to mix up the plant foods we eat.
Fall makes that especially inviting. Think apples, pears, pumpkin, butternut squash, sweet potatoes and Brussels sprouts. Add in oats, beans, nuts and seeds, and there’s plenty to work with.
5 easy ways to add more fiber this fall
You don’t need a new recipe to bring more of these foods to your table. Start with something you already enjoy:
Stir a spoonful of plain pumpkin purée and some cinnamon into your oatmeal.
Add white beans to a favorite soup for extra fiber and a heartier bowl.
Roast butternut squash or Brussels sprouts alongside dinner.
Pair a pear with a handful of pecans for an afternoon snack.
Leave the skins on apples and pears when you enjoy them that way. There’s fiber in the flesh, too, but the skins add more.
One small addition is a perfectly good place to start.
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A gentle note on adding fiber
If you’re eating more fiber than usual, increase it gradually and drink enough water. If you’re feeling gassy or bloated, ease back a little and give your digestive system time to adjust.
Building future health in ordinary moments
What I love about this is how naturally caring for our health can fit into the things we already enjoy. Making a familiar soup or bringing home apples from the orchard can be part of building our future health.
We’re nourishing ourselves, and giving our villagers what they need to keep doing their good work.
Your turn: What’s a fall food you loved growing up? How could you bring it back to your table this week?
Frequently asked questions
What are short-chain fatty acids?
Short-chain fatty acids are compounds our gut microbes make when they ferment fiber. They help nourish the cells lining the colon, support the gut’s protective barrier, and help regulate the immune system and inflammation.
Which fall foods are good for gut health?
Apples, pears, pumpkin, butternut squash, sweet potatoes and Brussels sprouts are all good sources of fiber. Oats, beans, nuts and seeds add even more variety.
Why does eating a variety of plant foods matter?
Different gut microbes use different kinds of fiber, so a mix of plant foods feeds a wider range of them.
Should I eat the skins on apples and pears?
When you enjoy them that way, yes. The flesh has fiber too, but the skins add more.
What if more fiber makes me bloated?
Increase fiber gradually and drink enough water. If you feel gassy or bloated, ease back a little and give your digestive system time to adjust.
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