Go With Your Gut: 10 Foods That Are Good For Your GI Tract

In this blog, we’re diving into the world of gut health with a colorful, seasonal twist. With autumn here, it’s a great time to incorporate seasonal foods that not only taste amazing but are also great for your gut or digestive system! In this video, I’ll be sharing some of my favorite vegan fall superfoods to help you support your digestive system and stay healthy throughout the season.

DOCTOR'S ORDERS: WHY GUT HEALTH MATTERS

Keeping your gut healthy is essential. Did you know your gut influences not just digestion, but also immunity and even your mood? By eating a variety of fiber-rich, seasonal foods, we can nourish those good bacteria that live in our gut that help keep us feeling our best. Let's look at some fall favorites that are packed with gut-friendly benefits!

But before we get started, let’s define 2 terms that you will hear mentioned in this video: 

Prebiotics and probiotics. While both are beneficial for gut health, they work in different ways:

• Prebiotics are plant fibers or carbohydrates that feed the good bacteria in your gut. Prebiotics are found in many fruits and vegetables, such as apples, bananas, garlic, onions, asparagus, cabbage, chickpeas, and mushrooms. Whole grains such as oats and wheat bread serve as prebiotics as well. 
• Probiotics are live microorganisms (think bacteria or yeast) whose purpose is to improve the balance of good bacteria in your gut. Probiotics are formed during the process of fermentation, and are found in foods such as yogurt, kefir, sauerkraut, kimchi, miso, tempeh, pickles, and some cheeses. 

SUPERFOOD 1: PUMPKIN – For Fiber and Prebiotics

Pumpkins are high in fiber, which is crucial for gut health. Fiber feeds the beneficial bacteria in your gut, helping them thrive. It also contains a good amount of the anti-oxidant beta carotene which converts to Vitamins A and smaller amounts of potassium and Vit C.  

Recipe Ideas:

• Pumpkin Soup: Blend roasted pumpkin with vegetable broth, garlic, and spices for a creamy, gut-friendly soup.
• Pumpkin Smoothie: Add pumpkin puree to a smoothie with bananas, oats, and cinnamon for a breakfast packed with fiber.
• Roasted Pumpkin: roast some pumpkin and add it to your grain bowls

 

Pumpkin (1 cup, cooked)

• Calories: 49

• Fiber: 3g

 

SUPERFOOD 2: APPLES – For Pectin and Polyphenols

Next we have apples! Apples contain a type of fiber called pectin, which acts as a prebiotic—which as we have discussed is food for your gut bacteria. They also contain polyphenols, which are powerful antioxidants that promote a healthy gut lining as well as Vit C.

Recipe Ideas:

• Baked Cinnamon Apples: Slice and bake apples with cinnamon and a touch of maple syrup for a delicious fiber-rich dessert.
• Apple Overnight Oats: Grate or chop an apple and add it to oats with almond milk and chia seeds for an easy, gut-nourishing breakfast.

 

Apples (1 cup, with skin, raw)

• Calories: 65

• Fiber: 3g (mainly pectin)

 

SUPERFOOD 3: BEETS – For Fiber and Nitrates

Beets are an excellent source of fiber and nitrates, and come in several colors, such as red, purple, and golden. Fiber keeps things moving in the digestive tract, and the natural nitrates found in beets support blood flow throughout the body, which is also beneficial for a healthy gut lining.

Recipe Ideas:

• Roasted Beet Salad: Roast beet cubes, then toss with arugula, walnuts, and a balsamic vinaigrette for a vibrant, gut-friendly salad.
• Beet Hummus: Blend roasted beets with chickpeas, tahini, lemon juice, and garlic for a high-fiber, probiotic dip.

Beets (1 cup, cooked)

• Calories: 75

• Fiber: 4g

SUPERFOOD 4: SWEET POTATOES – For Soluble Fiber

Sweet potatoes are packed with soluble fiber (meaning it dissolves in water), which can help regulate digestion and feed those good gut bacteria. They come in many colors including yellow, purple, red, and even white. They’re also rich in beta-carotene, an antioxidant that’s great for the gut and skin. 

Recipe Ideas:

• Roasted Sweet Potato Wedges: Roast sweet potato wedges with olive oil and spices for a fiber-packed side.
• Mashed Sweet Potatoes: Mash cooked sweet potatoes with almond milk and cinnamon for a cozy, gut-healthy dish.
• Vegan Sweet Potato Shepherd's Pie: A cozy, gut-friendly dish with a savory mix of lentils, carrots, and peas topped with creamy mashed sweet potatoes. 

Sweet Potatoes (1 cup, baked, with skin)

• Calories: 180
• Fiber: 6g (mainly soluble fiber)

 

SUPERFOOD 5: BRUSSELS SPROUTS – For Sulforaphane and Fiber

Brussels sprouts are a fiber powerhouse and contain a compound that supports healthy digestion and a balanced gut microbiome. 

Recipe Ideas:

• Roasted Brussels with Balsamic Glaze: Toss Brussels sprouts in olive oil, roast, and finish with a balsamic drizzle.
• Shredded Brussels Slaw: Use them as a substitute for lettuc in your next salad. Thinly slice Brussels sprouts and toss with apple, carrots, and a lemon-tahini dressing.

Brussels Sprouts (1 cup, cooked)

• Calories: 56

• Fiber: 4g

 

SUPERFOOD 6: CRANBERRIES – For Antioxidants and Polyphenols

Cranberries are full of antioxidants and polyphenols, which help maintain a healthy gut lining and balance the gut bacteria.

Recipe Ideas:

• Fresh Cranberry Sauce: Simmer fresh cranberries with orange juice and a bit of maple syrup for a tart, gut-friendly condiment.
• Cranberry Chia Jam: Blend cranberries with chia seeds and a sweetener for a high-fiber, gut-friendly spread.
•  You can add a handful of dried cranberries to salads, 

Cranberries (1 cup, fresh)

• Calories: 46
• Fiber: 5g

 

SUPERFOOD 7: FERMENTED FOODS – For Probiotics

Fall is a great time to add fermented foods such as kimchi or sauerkraut to your meals. These foods are rich in the healthy bacteria known as probiotics, that support your gut’s microbiome and help improve digestion 

Recipe Ideas:

• Kimchi Fried Rice: Add a scoop of kimchi to a bowl of brown rice and veggies for a spicy, probiotic-rich meal.
• Sauerkraut Avocado Toast: Top avocado toast with sauerkraut for a crunchy, gut-boosting breakfast.
• Try adding a spoonful as a side to any meal to help boost digestion naturally.

Fermented Foods (1 cup kimchi or sauerkraut)

• Calories: 23

• Fiber: 4g

 

SUPERFOOD 8: PEARS – For Pectin Fiber

Pears, much like apples, contain pectin, a type of fiber that helps to feed beneficial gut bacteria. They also contain Vit C.  

Recipe Ideas:

• Baked Pears with Cinnamon: Slice and bake pears with cinnamon and a drizzle of maple syrup for a gut-friendly dessert.
• Pear and Walnut Salad: Toss pear slices with greens, walnuts, and a light vinaigrette for a fiber-filled fall salad.

Pears (1 cup, sliced, with skin)

• Calories: 82
• Fiber: 4.5g (pectin)

 

SUPERFOOD 9: CARROTS – For Insoluble Fiber

Carrots are a fantastic source of insoluble fiber (meaning it does not dissolve in water), whichs keep things moving along in your digestive system. 

Recipe Ideas:

• Carrot Dogs with Baked Beans: A flavorful, plant-based twist on a classic, where marinated and roasted carrots mimic hot dogs, paired with fiber-rich baked beans, offering a hearty dose of antioxidants, protein, and gut-friendly fiber for a satisfying, nutritious meal.
• Roasted Carrot and Turmeric Soup: Roast carrots and blend with vegetable broth and turmeric for an anti-inflammatory, gut-friendly soup.
• Raw Carrot Sticks with Hummus: Simple and fiber-rich, perfect for a gut-healthy snack.

Carrots (1 cup, chopped, raw)

• Calories: 52
• Fiber: 3.6g (mostly insoluble)

 

SUPERFOOD 10: LEEKS – For Prebiotic Fibers

Last but not least, we have leeks. Leeks are rich in prebiotic fiber.  

Recipe Ideas:

• Miso Leeks: A comforting, umami-rich packed with gut-friendly prebiotics and vitamins, making it a nourishing option that supports digestive health and adds depth to your fall meals.
• Leek and Potato Soup: Sauté leeks and potatoes, then simmer with vegetable broth for a creamy, gut-healthy soup.
• Sautéed Leeks with Garlic: Sauté leeks with garlic and olive oil as a fiber-rich, easy side.

Leeks (1 cup, cooked)

• Calories: 32
• Fiber: 1.6g (inulin, a prebiotic)

 

And there you have it—10 vegan fall superfoods that will help you keep your gut healthy all season long! Which of these will you try first?

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