As the seasons change, so do your body’s needs. Cooler temperatures, holiday stressors, and shifts in routine can impact energy, digestion, and immune resilience. The good news is — fall produce is rich in nutrients that naturally reduce inflammation and support gut health, helping your body stay strong all season long.
At the same time, your gut plays a major role in your overall health — from immunity and digestion to mood, hormones, and inflammation. Nearly 70% of your immune system lives in the gut, which means supporting the gut is one of the most powerful steps you can take for long-term wellness.
Fall Foods That Fight Inflammation
Fall vegetables are grounding, nourishing, and help stabilize blood sugar and digestion.
| Food | Why It Helps |
|---|---|
| Butternut & Acorn Squash | Rich in antioxidants and slow-burning carbs for steady energy. |
| Sweet Potatoes | Full of beta-carotene to support immune function and gut lining. |
| Brussels Sprouts & Broccoli | Cruciferous support for detox pathways + inflammation balance. |
| Dark Leafy Greens (Kale, Collards, Spinach) | High in minerals, fiber, and phytonutrients. |
| Beets | Improve circulation and support liver detoxification. |
| Ginger, Cinnamon & Turmeric | Anti-inflammatory and soothing for digestion. |
Adding these foods into meals a few times each week can help reduce inflammation in a gentle, sustainable way.
Recipe of the Week: Creamy Anti-Inflammatory Butternut Squash Soup
(Dairy-Free, Gluten-Free, Gut-Friendly)
Ingredients:
1 large butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
1 can full-fat coconut milk
3 cups bone broth or vegetable broth
1 tsp turmeric
½ tsp cinnamon
Sea salt & black pepper
Optional: roasted pumpkin seeds
Directions:
Sauté onion and garlic in olive or avocado oil until fragrant.
Add squash, broth, turmeric, cinnamon, salt, and pepper.
Simmer 20 minutes until squash is soft.
Blend until smooth and stir in coconut milk.
Top with pumpkin seeds and enjoy warm.
This soup is grounding, nourishing, and supportive of a calm, strong digestive system.
Gut Health Matters More in the Fall
Because digestion is directly linked to the brain, immune system, and hormones, gut support becomes essential during seasonal transitions.
Simple Daily Gut-Support Habits
Start the day with warm water or tea
Eat slowly and chew well
Fill half your plate with vegetables
Move your body daily — even 10 minutes makes a difference
Try to stop eating 2–3 hours before sleep
Professional Guidance Makes a Difference
We are fortunate to have Meg, our Functional Nutritionist here at Health First Chiropractic & Wellness, who specializes in gut health, hormone regulation, and anti-inflammatory nutrition.
Meg works one-on-one with patients to help them:
Identify hidden food triggers
Restore gut lining integrity
Improve digestion, energy, mood, and metabolism
Create meal plans that are satisfying, nourishing, and easy to follow
If you’ve been struggling with bloating, fatigue, cravings, or irregular digestion — Meg can help you uncover the root cause and get back to feeling your best.
Supplement Spotlight: Probiomed
To further support gut and immune health this season, we often recommend Probiomed by Designs for Health.
This clinical-strength probiotic helps:
Reduce bloating and digestive discomfort
Support a healthy gut microbiome
Strengthen immune function
Improve nutrient absorption
Support mental clarity and mood
Ask us whether Probiomed is right for you. Meg is also available for personalized supplement guidance.
Ready to Support Your Health This Fall?
We’re here to help — whether you want recipe inspiration, supplement support, or a personalized nutrition consultation with Meg.
📍 Health First Chiropractic & Wellness — Glen Allen, VA
📞 Call/Text: (804) 270-6010
Stop by the office, or message us anytime with questions.
Let’s build your healthiest season yet. 🍂
