Introduction
Autumn fruits and vegs are coming into season as the seasons transition from the warmth of summer to the crispness of autumn and South Africa’s bountiful harvest provides an opportunity to support and nourish our gut health. From vibrant citrus fruits to hearty root vegetables, the autumn harvest offers a plethora of options to keep our digestive systems thriving. Let us explore the fruits and vegetables in season right now in South Africa and how they benefit the body, with a specific focus on enhancing gut health. Add some of these fruits and vegs to your diet, as well as some NuMe kefir, and your are GUT to go.
1. Aubergine (Eggplant): Low in calories and high in fibre, aubergine is a gut-friendly vegetable that promotes digestive regularity and supports a healthy gut microbiome. It also contains antioxidants that help protect against digestive disorders and inflammation.
2. Avocados: Creamy and nutrient-dense, avocados are packed with healthy fats, fibre, and vitamins E and K. They support gut health by providing a source of soluble fibre, which feeds beneficial gut bacteria and promotes regular bowel movements.
3. Apricots: Rich in fibre, vitamins A and C, and antioxidants, apricots are a delicious way to support digestive health. Their high fibre content aids in digestion and helps maintain a healthy balance of gut bacteria.
4. Bananas: Bananas are a convenient and versatile fruit that is gentle on the digestive system. They contain prebiotic fibre, which nourishes beneficial gut bacteria, as well as potassium, which helps regulate fluid balance and maintain healthy bowel function.
5. Beetroot: Beetroot is packed with fibre, vitamins, and minerals that support digestive health. Its high fibre content promotes regular bowel movements and helps maintain a healthy gut microbiome, while its natural nitrates help improve blood flow to the digestive system.
6. Broccoli: Bursting with fibre, vitamins, and antioxidants, broccoli is a nutritional powerhouse that supports digestive health in multiple ways. Its high fibre content promotes regular bowel movements and feeds beneficial gut bacteria, while its antioxidant compounds help reduce inflammation in the digestive tract.
7. Cape Gooseberries: Also known as physalis, Cape gooseberries are a good source of vitamins A and C, as well as antioxidants like beta-carotene. They support gut health by reducing inflammation and promoting the growth of beneficial gut bacteria.
8. Cauliflower: Cauliflower is a versatile vegetable that’s rich in fibre, vitamins, and antioxidants. Its high fibre content promotes satiety and aids in digestion, while its antioxidants help reduce inflammation in the gut and support overall digestive health.
9. Grapefruit: Grapefruit is low in calories and high in fibre, vitamins A and C, and antioxidants. It supports gut health by promoting satiety, aiding in digestion, and reducing inflammation in the digestive tract.
10. Green Beans: Green beans are a good source of fibre, vitamins, and minerals that support digestive health. Their fibre content promotes regular bowel movements and helps prevent constipation, while their antioxidants help reduce inflammation in the gut.
11. Guava: Guava is a nutritional powerhouse, packed with vitamins C and A, fibre, and antioxidants. Its high fibre content promotes digestive regularity and helps prevent constipation.
12. Kale: Kale is a nutrient-dense leafy green that is rich in fibre, vitamins, and antioxidants. Its high fibre content promotes digestive regularity and helps maintain a healthy gut microbiome, while its antioxidants help reduce inflammation in the gut and support overall digestive health.
13. Kiwi: Kiwi is renowned for its high vitamin C content and digestive enzymes, such as actinidin, which help break down proteins and improve digestion. It also contains soluble fibre, which supports gut health by promoting regularity and feeding beneficial gut bacteria.
14. Lemons and Limes: These citrus fruits are excellent sources of vitamin C and antioxidants that support digestive health by promoting detoxification and reducing inflammation in the gut.
15. Melons: Melons, such as cantaloupe and honeydew, are hydrating fruits that are rich in vitamins A and C, as well as potassium. They support gut health by promoting hydration and regular bowel movements.
16. Mushrooms: Mushrooms are rich in fibre, vitamins, and minerals that support digestive health. They contain prebiotic fibres that feed beneficial gut bacteria and promote a healthy gut microbiome, as well as antioxidants that help reduce inflammation in the digestive tract.
17. Naartjies (Tangerines): Naartjies are a good source of vitamin C, fibre, and antioxidants, which support digestive health by promoting healthy bowel movements and reducing inflammation in the gut.
18. Oranges: Oranges are famous for their vitamin C content, but they also contain fibre and antioxidants that support gut health by promoting digestion and reducing inflammation.
19. Paw Paw (Papaya): Paw paw is rich in digestive enzymes, such as papain, which help break down proteins and improve digestion. It also contains fibre and antioxidants that support gut health.
20. Rhubarb: Rhubarb is rich in fibre and antioxidants that support digestive health by promoting regularity and reducing inflammation in the gut.
21. Spanspek (Cantaloupe): Spanspek is a hydrating fruit that is rich in vitamins A and C, as well as potassium. It supports gut health by promoting hydration and regular bowel movements.
22. Sweet Peppers: Sweet peppers are rich in fibre, vitamins, and antioxidants that support digestive health. Their high fibre content promotes regular bowel movements and helps maintain a healthy gut microbiome, while their antioxidants help reduce inflammation in the digestive tract.
Conclusion
By incorporating these seasonal fruits and vegetables into your diet, you can support and nourish your gut health throughout the autumn season. Whether enjoyed fresh, in salads, smoothies, or cooked dishes, these nutrient-rich foods offer a delicious way to prioritize your digestive wellness. So as you embrace the flavours of autumn, remember to savour the benefits they bring to your gut health.
#autumn #guthealth #fruit #vegs
Written by Zachary Ludick
Hi there!
Subscribe to our Newsletter to keep up to date with all things gut health!