3 Gut-Friendly Fall Recipes

3 Gut-Friendly Fall Recipes

As the leaves change and autumn ushers in its crisp embrace, it's the perfect time to embrace a seasonal twist on maintaining a healthy gut. A flourishing gut microbiome not only supports digestion but also contributes to overall well-being. If you're on a quest to boost your gut health while savoring delightful dishes that celebrate the flavors of fall, you've come to the right place. In this blog, we'll explore mouthwatering recipes, all with a distinct autumnal flair. These recipes are a delicious way to embrace the fall season while nourishing your digestive system. Let's dive into the world of culinary creations that promote gut wellness, celebrate the beauty of fall, and leave you feeling fantastic.


Gut-Healing Pumpkin and Chickpea Curry

gut friendly pumpkin curry


  1. Pumpkin (2 cups, diced): Pumpkin is high in fiber, aiding digestion and promoting regular bowel movements.
  2. Chickpeas (1 can, drained and rinsed): Chickpeas are a good source of fiber and protein, supporting gut health and keeping you feeling full.
  3. Ginger (1-inch piece, minced): Ginger helps reduce inflammation in the gut and can alleviate indigestion.
  4. Spinach (2 cups): Spinach is rich in fiber and contains prebiotics that nourish beneficial gut bacteria.
  5. Turmeric (1 teaspoon): Turmeric has anti-inflammatory properties that can benefit the digestive tract.
  6. Coconut Milk (1 can): Coconut milk adds creaminess and healthy fats that support gut health.
  7. Brown Rice (2 cups, cooked): Brown rice is high in fiber and easier to digest than white rice.



  • In a large pan, sauté the minced ginger and diced pumpkin until slightly softened.
  • Add the drained chickpeas, spinach, turmeric, and coconut milk.
  • Simmer until the pumpkin is tender and the flavors are well combined.
  • Serve the curry over cooked brown rice for a satisfying and gut-friendly meal.




Roasted Brussels Sprouts with Bacon & Maple Glaze

bacon brussel sprouts


  1. Brussels Sprouts (1 pound, trimmed and halved): Brussels sprouts are a fall favorite packed with fiber, vitamins, and minerals that promote digestive regularity and gut health.

  2. Bacon (4 slices, chopped): Bacon adds a savory twist and a touch of protein to the dish.

  3. Maple Syrup (2 tablespoons): Maple syrup provides natural sweetness and flavor, making the Brussels sprouts enticing while being gentler on the digestive system.

  4. Olive Oil (2 tablespoons): Olive oil is a healthy fat that can aid in digestion and soothe the digestive tract.

  5. Salt and Pepper to taste: Seasoning enhances the overall flavor of the dish.



  1. Preheat your oven to 400°F (200°C).

  2. In a bowl, toss the halved Brussels sprouts with chopped bacon, olive oil, maple syrup, salt, and pepper.

  3. Spread the mixture evenly on a baking sheet.

  4. Roast in the oven for 25-30 minutes or until the Brussels sprouts are tender and slightly caramelized.

  5. Serve these delightful roasted Brussels sprouts as a savory and gut-friendly side dish that captures the essence of fall and promotes digestive wellness.


    Gut-Friendly Ground Meat Stuffed Acorn Squash



    1. Acorn Squash (2, halved and seeds removed): Acorn squash is a fall superfood rich in fiber and vitamins, supporting digestive health by promoting regular bowel movements and nourishing beneficial gut bacteria.

    2. Ground Turkey (1 pound): Lean ground turkey is a good source of easily digestible protein, providing essential amino acids that support gut tissue repair and overall digestive well-being.

    3. Quinoa (1 cup, cooked): Quinoa is a gluten-free whole grain packed with soluble fiber, which aids in digestion by promoting a sense of fullness and helping regulate bowel movements.

    4. Spinach (2 cups, chopped): Spinach is rich in fiber, vitamins, and minerals, making it a great addition for digestive health and overall wellness.

    5. Onion (1, chopped): Onions contain prebiotics, which are compounds that feed beneficial gut bacteria, helping them thrive and maintain gut health.

    6. Garlic (2 cloves, minced): Garlic has prebiotic properties and is known for its digestive benefits, aiding in the breakdown of food and reducing digestive discomfort.

    7. Paprika (1 teaspoon): Paprika adds flavor and a touch of antioxidants that can help reduce inflammation in the gut.

    8. Olive Oil (2 tablespoons): Olive oil is rich in monounsaturated fats and polyphenols, which have anti-inflammatory properties and can soothe the digestive tract.


    1. Preheat your oven to 375°F (190°C).

    2. Brush the acorn squash halves with a bit of olive oil, salt, and pepper. Place them on a baking sheet, cut side down. Bake for 30-35 minutes or until tender.

    3. In a skillet, heat olive oil over medium heat. Add chopped onions and minced garlic. Sauté until they become fragrant and translucent.

    4. Add ground turkey to the skillet, breaking it up with a spoon as it cooks. Cook until it's no longer pink.

    5. Stir in cooked quinoa, chopped spinach, paprika, and salt and pepper to taste. Cook for a few more minutes until the spinach wilts.

    6. Once the acorn squash halves are cooked, flip them over and fill each with the ground turkey and quinoa mixture.

    7. Return the stuffed squash to the oven and bake for an additional 10-15 minutes or until heated through.

    8. Serve these delicious ground meat stuffed acorn squashes as a hearty and gut-friendly fall meal, combining the flavors of the season with ingredients that promote digestive wellness.


    These three recipes offer a variety of flavors and ingredients that are gentle on the digestive system and promote gut health. Enjoy these nutritious and delicious meals!

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