Fall feeding: how to take care of our immune system

With the end of summer and the arrival ofautumn, you may experience a sense of fatigue and lack of energy typical of the change of seasons. In addition, a rapid drop in temperatures can cause flu symptoms such as sore throats and colds and intestinal disorders.

Nutrition plays a crucial role in feeling better and providing the body with all the tools it needs to get strong again, including through specific action on the gut microbiota. Indeed, it should be remembered that about 70 percent of the cells of our immune system reside in the very gut.


Fall feeding: 6 foods to defend the gut microbiota

Following a healthy lifestyle in the kitchen involves consuming seasonal foods as much as possible. Here are what 6 foods are useful for keeping the gut microbiota in balance and taking care of our immune defenses.



Pumpkin is an extraordinary ingredient for both sweet and savory recipes. Its pulp is rich in carotenoids, which keep our immune system efficient, and the seeds also contain phytosterol and phytolecithin, which have anti-inflammatory properties. This ingredient is also low in calories and highly digestible.Pumpkin is perfect for making creams, savory vegetable pies, and for sweet recipes such as cakes and muffins.



Mushrooms are the ultimate allies of the gut microbiota as they are very rich in fiber, vitamin D, folate, iron and niacin a B vitamin involved in fat metabolism. They can be used to make velvety soups, side dishes, and excellent risottos.



Another very useful ingredient in one’s eating routine is artichoke, which is rich in potassium, calcium and iron. It has diuretic properties and, thanks to cynarin, helps the liver to cleanse itself. It is also rich in fiber such that one serving satisfies about half of the recommended daily amount. When possible, it is advisable to consume it raw or after short cooking.



Chestnuts are one of the most anticipated ingredients in autumn and are very important for heart health, being a source of vitamin E and phenolic compounds. They are very rich in water and fiber, ideal for regularizing the intestines. They also provide potassium and magnesium. A serving of 5-6 chestnuts , boiled or roasted, is a great satiating and energizing snack.



Perfect for snacking and creating light and tasty sweet recipes, the apple has a good concentration of vitamin C and polyphenols such as anthocyanins and a quercetin substances that are also friendly to the heart. Apples are also, very rich in fiber, much of it contained in the peel, which, therefore, should not be removed. The type of fiber most commonly represented is pectin, a substance that, in contact with water, tends to form a gel in the stomach that helps regulate satiety.



In addition to their draining and diuretic function, persimmons are capable of giving the body a lot of energy because they are rich in sugar. Therefore, it is important to consume them consciously and they are ideal for those who engage in sports activities. They are also rich in vitamin C and beta-carotene, substances that are essential for our immune system.


Change of season and gut microbiota

Thechange of the fall season, as temperatures drop, affects the gut microbiota because bacterial flora cells respond to external stimuli such as climate and environment. To try to keep the microbiota in balance, it is advisable:

  • Follow aseasonal, fiber-richdiet by consuming the ingredients mentioned in the previous paragraph;
  • avoid foods high in saturated fat;
  • Limit alcohol consumption;
  • Practice physical activity regularly;
  • rest properly;
  • Evaluate supplementation with probiotics .


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