4 Gut-Friendly Benefits of Seasonal Eating to Balance your Hormones
Hormonal fluctuations can alter your gut bacteria and may add to symptoms you’re already experiencing during perimenopause. The good news is, you can start improving your gut microbiome in as little as 3 days by eating healthy!
Fruits and vegetables boast a ton of gut-friendly nutrients and many can be found in grocery stores year-round that have been shipped from all over the world, but we are big proponents of shopping seasonally and locally when possible.
Seasonal eating is an easy step you can take to help boost your overall health and wellness, support local farmers, and reduce your carbon footprint. You’re also getting better quality produce on your table and likely at a more affordable price.
What are seasonal foods?
Seasonal foods are foods that are grown and harvested during specific times of the year. They’re picked at their peak ripeness and are typically fresher and more nutrient-dense than their out-of-season counterparts.
A nearby farmer's market will have the best in-season produce and we love the diverse selection of colorful fruits and vegetables spread across outdoor produce stands... and all that color means a lot of nutrients.
These fruits and veggies feed your gut bacteria with prebiotic fiber and help support a thriving diverse microbiome.
Examples of seasonal foods for year-round wellness:
Spring: asparagus, artichokes, strawberries, rhubarb, mushrooms
Summer: tomatoes, peppers, zucchini, berries, peaches, herbs
Fall: apples, pumpkins, sweet potatoes, Brussels sprouts, eggplants
Winter: citrus fruits, pomegranates, winter squash, kale, broccoli
How eating seasonal foods can help balance your microbiome
Now it’s time to dive into the incredible ways eating seasonal foods can boost gut health and balance hormones for healthy aging! Here’s what the research shows…
Seasonal foods are fresher and pack in more nutrients
Your body generally needs fewer calories as you age but requires more nutrients as your metabolism, physical activity, and muscle and bone health change as well. Fruits and vegetables that are grown and harvested during their peak growing times typically result in fresher, more nutrient-dense produce than when grown out of season.
Produce will eventually start to lose nutrients a few days after harvesting, even with proper refrigeration. So when grown out of season and traveling long distances, produce takes longer after harvesting to get to your table, and that means it might be harvested before its peak ripeness in order to survive the transport.
Studies have shown foods such as spinach can lose almost half of their folate content after being refrigerated for 8 days, and over 80% of vitamin C content by day 10. Eating seasonally and locally means you’ll get fresher, nutrient-dense produce that hasn’t spent a long time traveling.
Seasonal foods support good gut bacteria for healthy aging
Around age 40, the diversity in our gut bacteria plateaus but the bacteria we do have continues becoming more unique over time. So what impact does this have on our health and wellness?
Well, research has found that when it comes to your gut microbiome, people with more unique gut bacteria tend to age healthier and have a longer life expectancy than those with less diverse microbiomes.
You can support healthy aging throughout life by regularly eating a diet filled with fruits and vegetables, as the nutrients in plant-based foods have been found to help decrease harmful gut bacteria strains, while also increasing levels of good bacteria in the gut. Focus on eating what’s currently in season to help you easily rotate through foods that you may not get the opportunity to eat year-round.
Seasonal foods help fight inflammation & decrease oxidative stress
Hormonal fluctuations can lead the body into a pro-inflammatory state, and managing this inflammation can help reduce symptoms like joint pain, constipation, and bloating.
The Mediterranean diet is often the most talked about diet, mostly for its anti-inflammatory abilities and high-fiber content that keep your digestive system running smoothly. Fruits, vegetables, and other plant foods also boast a ton of antioxidants, which help to decrease oxidative stress your body experiences going through hormonal fluctuations.
Seasonal foods help encourage healthy estrogen metabolism & excretion
Western diets are high in processed foods that have been linked to higher estrogen levels in the body and associated with a higher risk of breast cancer. A review of 32 studies found people who consumed high amounts of fruits and vegetables had an 18% reduced risk of breast cancer, while westernized diets showed a 14% increased risk.
Choosing more seasonal eating habits that focus on plant-based foods is a great way to boost your fiber intake and support healthy estrogen metabolism and excretion, reducing your overall toxic load.
When fresh isn’t an option, frozen or canned is a great choice!
When it comes to healthy eating and creating habits that last, it’s all about maintaining a balance that helps you feel your best. Frozen foods are often so quickly frozen after harvest, most of their nutritional content is preserved and some nutrients can even be boosted after freezing! Canned foods are a great shelf-stable way to ensure you have your favorite foods on hand, no matter what season it is.
What is your favorite seasonal food? Do you have a go-to recipe? Let us know in the comments below and be sure to check out our Instagram @mbody.official for the latest healthy aging tips.
In the meantime, you can head on over to the MBODY app for delicious gut-friendly recipes that support your long-term hormonal health — available now on the App Store and Google Play Store.
