Feed Your Gut this Autumn
Seasonal eating for a well regulated immune system
Looking after your gut is one of the foundations of immune resilience, and autumn is the perfect time to put it into practice. Not because of any single “superfood”, but because this season brings an abundance of plants that feed the microbes who help keep our immune system calm, balanced and responsive.
WHY THE GUT MATTERS FOR IMMUNITY
A large proportion of the immune system lives along the gut lining, where it is constantly deciding what is friend and what is foe. The trillions of microbes in your gut play a central role in that decision-making. When we feed them well, they ferment the fibre we eat into short-chain fatty acids such as butyrate. These compounds nourish the cells lining the gut, strengthen the barrier, and encourage regulatory T cells, the immune system’s peacekeepers, which help stop it overreacting.
In other words, the goal isn’t to stimulate the immune system, but to give it what it needs to behave appropriately. And much of that starts on your plate.
WHY VARIETY MATTERS MORE THAN QUANTITY?
Different microbes thrive on different fibres and plant compounds, so the wider the range of plants you eat, the more diverse your gut community tends to be. In the American Gut Project, one of the largest studies of its kind, people who ate more than 30 different plant types a week had more diverse gut microbes than those eating 10 or fewer.
Fermented foods help too. In a Stanford University study, people who ate more fermented foods such as yoghurt, kefir, kimchi and sauerkraut for 10 weeks saw their microbial diversity increase and their levels of inflammatory markers fall. A combination of plenty of plant fibre and a little fermented food seems to be a winning approach.
WHAT TO LOOK FOR THIS AUTUMN?
Eating seasonally makes variety easy. Produce is often fresher, more flavourful and better value, and each autumn favourite brings something different:
Apples and pears are rich in pectin, a fibre that feeds beneficial bacteria. Keep the skins on, as that’s where many of the polyphenols are found.
Leeks, onions and garlic provide inulin, a prebiotic fibre that is a favourite food for many beneficial gut microbes. Jerusalem artichokes, in season from late autumn, are one of the richest sources of all.
Squash and pumpkin are packed with beta-carotene, which the body converts into vitamin A. Vitamin A plays a key role in maintaining the gut lining and in helping the gut’s immune system develop tolerance rather than overreaction. Don’t throw away the seeds: roasted, they’re a good source of zinc.
Brassicas, such as kale, cavolo nero, cabbage and Brussels sprouts, contain compounds that are converted in the gut into signals which help support the immune cells stationed in the gut lining.
Mushrooms provide beta-glucans, a type of fibre with immune-modulating properties, and some are now grown under UV light to provide vitamin D.
Beetroot and red cabbage bring deep-coloured plant pigments that act as food for beneficial microbes, and red cabbage makes a beautiful homemade sauerkraut.
Warming spices and herbs, such as cinnamon, ginger, turmeric, rosemary and thyme, all count towards your plant variety too.
EASY WAYS TO EAT MORE OF THEM
Add stewed apple or pear with cinnamon to Greek yoghurt or kefir.
Roast a mixed tray of squash, beetroot, red onion and carrots, and scatter over toasted pumpkin seeds.
Add leeks, garlic, beans or lentils to soups and casseroles.
Shred red cabbage into salads or slaws, or try making your own sauerkraut.
Stir a spoonful of live yoghurt, kefir or sauerkraut into your meals, if well tolerated.
Keep a mixed bag of seeds, nuts and dried herbs to hand, for an easy variety boost.
A FUN CHALLENGE
Count how many different plants you eat in a week. Fruit, vegetables, beans, lentils, wholegrains, nuts, seeds, herbs and spices all count. Then see if you can add one or two more the following week, with the aim of reaching 30 different plants across your week.
A GENTLE NOTE
If you’re not used to eating much fibre, increase it gradually and drink plenty of water, as a sudden jump can cause bloating. Some foods, particularly onions, garlic and leeks, can trigger symptoms in people with IBS, and fermented foods don’t suit everyone, especially those with histamine intolerance. If your gut isn’t happy, that’s a sign to look a little deeper rather than push through. In clinic, comprehensive stool testing can show what’s really happening in your gut, so we can tailor your plan to you.
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