Seasonal Eating & Gut Health
Have you ever noticed how your body craves different foods at different times of year? There’s a reason for that — and it goes way beyond taste. Seasonal eating isn’t just a wellness buzzword. It’s a powerful, intuitive, and science-backed way to support your body through the natural rhythms of the year.
When we eat the foods nature provides during a specific season, we align ourselves with the nutritional and environmental cues our bodies are already picking up on. Think of it as nourishment that makes sense — because it’s what our ancestors did, what our gut microbiome thrives on, and what our immune systems expect.
Let’s break down how this works — and why it matters.
What Is Seasonal Eating?
Seasonal eating is exactly what it sounds like: consuming foods that are naturally harvested during the time of year you’re currently in. This includes fruits, vegetables, herbs, and even animal products like salmon or game meats that have seasonal cycles.
It’s not just a way to support local agriculture — although that’s a beautiful benefit. It’s also a tool to give your body the exact nutrients it tends to lack during each phase of the year. For example:
Fall and Winter foods tend to be warming, grounding, and rich in starch and fat (like root vegetables, winter squash, and fatty fish), which help us stay full, energized, and supported during the cold and darker days.
Spring and Summer bring in lighter, hydrating, antioxidant-rich options (like berries, cucumbers, leafy greens) to help cool inflammation, detoxify the liver, and boost skin and energy.
The Science of Why Seasonal Eating Works
1. Your Gut Microbiome Shifts with the Seasons
Research shows that your gut bacteria — especially species that help with digestion, inflammation, and immunity — change throughout the year depending on your environment and diet. Eating seasonal foods supports these beneficial shifts. For example, in winter, certain microbes increase that help you extract more energy from fibrous foods.
Fun fact: Studies done on indigenous populations, like the Hadza of Tanzania, show that gut diversity increases when people eat a diverse, seasonal diet compared to a year-round processed or imported one.
2. Seasonal Foods Are More Nutrient Dense
Produce that’s eaten in season tends to be higher in antioxidants, vitamins, and minerals. Why? Because it’s harvested at its peak ripeness, not picked early and ripened artificially during transportation. For example:
Kale harvested in cooler temps has higher vitamin C and carotenoid content.
Carrots and beets grown in colder months store more sugar and fiber to protect themselves — and we benefit.
3. Your Body Has Seasonal Nutrient Gaps
In fall/winter, our vitamin D levels drop, our skin dries out, and our immune systems weaken. Seasonal foods like salmon, root vegetables, winter squash, and dark leafy greens naturally help counteract this.
In spring, after a long winter, your liver needs support to detoxify — and foods like bitter greens, lemon, and radishes help stimulate that process.
So… Why Don’t More People Eat This Way?
It’s not always easy. Supermarkets blur the lines by offering all produce year-round, making it hard to know what’s actually in season. But when you start paying attention, you’ll notice:
Seasonal foods are more affordable
They taste better
They’re easier to digest
And they often match exactly what you’ve been craving
Daily Habits That Support Seasonal Eating
You don’t need to change your entire diet overnight. Try these easy, realistic steps to start eating with the seasons:
1. Shop at Farmer’s Markets
Locally grown = in season. You’ll naturally be exposed to what your body needs right now.
2. Check Produce Stickers
Look at the country of origin. If you live in North America and your strawberries say “Chile” in December, they’re likely picked early and low in flavor and nutrients.
3. Cook More at Home
Seasonal produce often requires simple prep — roasted root veggies, soups, stews, sautéed greens, etc. Perfect for batch cooking and saving money.
4. Use Food as a Tool, Not a Rule
Don’t obsess. If you want a banana in December, eat it. Just know that honoring seasonal foods 80–90% of the time gives your body a serious advantage.
Seasonal Produce to Focus on in
November
Here’s a quick list of nutrient-dense foods that are typically in season in North America during November:
Veggies:
Squash (butternut, acorn, spaghetti)
Sweet potatoes
Carrots
Beets
Brussels sprouts
Cabbage
Parsnips
Turnips
Leeks
Kale & collard greens
Fruits:
Apples
Pears
Cranberries (fresh)
Pomegranates
Persimmons
Citrus (early-season oranges and grapefruit)
Others:
Wild salmon
Lamb and wild game
Mushrooms
Herbs like rosemary, sage, thyme
Final Thoughts
Seasonal eating is less about perfection and more about rhythm. When you begin eating in alignment with your environment, your body thanks you. Your gut is happier, your digestion improves, your energy becomes more stable, and your cravings naturally shift to what nourishes you most.
Let food be a reflection of the world around you — ever-changing, cyclical, and abundant.
Need Help Aligning Your Nutrition with Your Body?
If you’re looking to reset your gut, support your digestion, and feel more energized without overthinking every meal — I can help.
I’m a gut health and hormone nutritionist, and my coaching is designed to help you create a way of eating that feels natural, aligned, and sustainable.
📩 DM me on Instagram @pcoswithmaya or email thecurehealthlab@gmail.com to learn more.
