Fall usually brings to mind colorful leaves and cozy sweaters. But gut health? Not so much. Yet fall is the perfect time to reset your gut, right when you need it most.

Summer is fun, but it’s not always kind to your gut. Kids are off from school, so sleep schedules and eating habits get thrown off. Add summer travel on top of it, and it’s easy for your digestive system to take a hit.

And since 70-80% of your immune system lives in your gut, a sluggish gut going into fall could mean a rockier cold and flu season ahead.¹

So if you’ve been feeling bloated, gassy, or just plain “blah,” your gut may be asking for some TLC. Fortunately, doing a fall gut reset isn’t complicated. All it takes is a few healthy lifestyle shifts. Read on for a functional medicine walkthrough on how to reset your gut this fall.

What are the Benefits of a Fall Gut Reset?

Woman sitting at a table eating salad and autumn vegetables in Orland Park, Illinois.

First, let’s clear something up: a fall gut reset doesn’t mean a strict cleanse or cutting out entire food groups. It simply means giving your body some extra support, so your gut microbiome can recalibrate. And the benefits go way beyond digestion.

Benefits of doing a gut reset include:

Improved digestion

Your GI tract follows a natural circadian rhythm. Getting back into a healthy routine with meals and sleep can help your digestive system settle. Choosing wholesome, nutrient-dense foods also helps lower inflammation and strengthen the gut lining.²

Stronger immune support

A balanced gut microbiome helps your immune system protect your body better.³ This matters as the weather turns chilly and we head into cold and flu season.

More stable energy

Your gut bacteria help control how your body harvests and uses energy from food.⁴ Supporting a healthy gut can help your body use energy more efficiently, so you feel more energized throughout the day.

Better mood

Your gut and brain are in constant communication. In fact, roughly 95% of the mood-boosting neurotransmitter serotonin is made in your gut.⁵ This means taking care of your gut might just help brighten your mood. If you’re like many in the Chicago area who suffer from the winter blues, that extra serotonin can sure come in handy.

Less inflammation

A summer of travel food, alcohol, and broken routines can leave your gut lining irritated and inflamed. A reset gives it a chance to calm down, so your gut can repair and restore.

Signs You Could Use a Gut Reset

Your gut microbiome is made up of roughly 100 trillion microorganisms.⁶ These microbiota play a role in your digestion, immune health, sleep, stress, mood, metabolism, and more. That’s why when your gut microbiome is in balance, your body just works better.

But like weeds in a garden, harmful bacteria can sometimes crowd out beneficial microbes. This is known as dysbiosis. And when your gut microbiome is off, your body may send some signals.

Signs of poor gut health include:

Bloating or gas after meals
Constipation or diarrhea
Abdominal pain
Fatigue
Cravings for sugar or carbs
Skin issues (acne, rashes, eczema)
Frequent colds and illnesses
Brain fog
Depression, anxiety, or mood swings
Poor sleep
Food allergies or sensitivities

If you’re nodding your head to several symptoms on this list, you may want to consider a gut reset.

How to Reset Your Gut This Fall

If a gut reset sounds daunting, don’t worry! It’s way simpler than you think. It simply involves swapping foods that damage or irritate the gut for nourishing ones.

This can help ease your digestive load, calm inflammation, and flood your body with nutrients, so your gut lining has a chance to repair.

Before you start your reset, choose a timeline that feels doable. This could be seven days, or a few weeks: whatever you feel you can commit to. Once you’ve chosen a timeline, it’s time to plan what to eat (and avoid) during your reset.

The Worst Foods for Gut Health

A table with unhealthy fast food burger, chips, pizza and soda.

During a gut reset, you’ll want to steer clear of foods that trigger inflammation, damage the gut lining, or disrupt microbial balance.

Foods to avoid during a gut reset include:

Sugar: Creates inflammation and feeds harmful bacteria and yeast, which can disrupt your microbiome.
Alcohol: Irritates the gut lining and may increase intestinal permeability (aka a “leaky gut”).
Processed foods: Low in fiber and contain additives that irritate the gut lining.
Artificial sweeteners: Some studies show artificial sweeteners can have negative effects on your gut microbiome. So it’s best to be on the safe side!
Fried foods & seed oils: Both are inflammatory and hard to digest.
Gluten and dairy: If you’re sensitive to either, you’ll want to press pause on them, too.

The Best Foods for a Gut Reset

Woman relaxing eating a bowl of yogurt, berries and nuts to help her reset her gut in Orland Park, Illinois.

Now that you know what to avoid, you’re probably wondering, “What should I eat during a gut reset?” The answer: foods that reduce inflammation, support your gut lining, and nourish your gut bacteria.

Think wholesome, nutrient-dense foods like fruits, vegetables, legumes, nuts, seeds, and quality protein. Fall produce like apples, pumpkin, squash, and sweet potatoes are great places to start, since they’re rich in fiber and antioxidants. But there are also certain standouts that you’ll want to add to your menu.

The best foods for gut health include:

Fiber-rich foods

Fiber helps keep your digestive tract moving and supports a healthy microbiome. Aim for 25-30 grams per day from foods like fruits, vegetables, beans, legumes, and whole grains. Pears, raspberries, oats, quinoa, and avocados are especially fiber rich.

Probiotics

Fermented foods such as yogurt, kefir, sauerkraut, and kimchi contain strains of beneficial bacteria. Consuming them regularly can help replenish friendly flora to keep bad bacteria in check. Shoot for 1-2 servings per day.

Prebiotics

Prebiotic foods contain special nondigestible fibers that feed good bacteria. Your friendly microbes then ferment them and produce short-chain fatty acids (SFCAs), which help strengthen your intestinal barrier. Prebiotic foods include garlic, onions, leeks, asparagus, bananas, apples, and oats.

Polyphenols

Polyphenols are antioxidant compounds that help beneficial microbes thrive, while inhibiting harmful ones.⁷ Polyphenol-rich foods include berries, plums, dark chocolate, green tea, flaxseed, hazelnuts, pecans, and artichokes.

Omega-3s

Omega-3 fatty acids calm inflammation and may help shift the gut microbiome into a healthier balance.⁸ Foods rich in omega-3s include fatty fish (e.g., salmon, sardines), walnuts, chia seeds, flaxseed, and hemp seeds.

Collagen-rich foods

Collagen is rich in amino acids like glycine, glutamine, and proline, which help fortify your gut barrier. Collagen-rich foods include bone broth, gelatin, and collagen peptides.

Herbs & spices

Herbs and spices add flavor to your meals along with anti-inflammatory and antioxidant benefits. Plus, many have natural antimicrobial properties that support a healthy gut. Some of the best for gut health are garlic, ginger, turmeric, cinnamon, peppermint, fennel, and oregano.

Other Ways to Support a Healthy Gut

Walking outside in the autumn with leaves falling to improve gut motility in Orland Park, Illinois.

While food plays a major role in gut health, lifestyle matters, too. Here are some other ways to give your gut some love during your reset (and beyond):

Drink up: Staying well hydrated helps move fiber through your digestive system to prevent constipation. Aim for at least two liters of water per day.
Give sleep a chance: Lack of sleep can reduce friendly flora and worsen dysbiosis. So don’t skimp! Head to bed early, shooting for 7-9 hours every night.
De-stress: Stress can affect gut motility and increase the risk of dysbiosis.⁹ So daily stress relief is a must. Journal, garden, read, or take a few slow, deep breaths before meals.
Get moving: Exercise improves gut motility and increases beneficial bacteria.¹⁰ So whether you walk, bike, lift weights, or take the stairs, try to sneak in movement.
Head outside: Spending time outdoors lowers stress levels and increases microbiome diversity.¹¹ Win-win!

How Functional Medicine Can Help Restore Your Gut

A fall reset is a great way to support your gut health and immune system as we head into winter. And the tips in this article make it easy to put one together. But if you try a reset and are still dealing with symptoms like bloating, fatigue, or brain fog, there may be more going on beneath the surface.

That’s where functional medicine can help. Functional medicine doctors look beyond symptoms to uncover what’s really driving your gut issues. This might include:

Finding hidden triggers: Testing can reveal pathogens, food sensitivities, and other imbalances that may be fueling gut inflammation.
Assessing your microbiome: Tools like the Gut Zoomer test offer a detailed look at the composition of your gut microbiome.
Building a plan made for you: You get a personalized gut restoration plan with diet, lifestyle, and supplement recommendations tailored to your body.

A DIY gut reset is a great place to start. But working with a functional medicine practitioner can help you go deeper, so you finally get to the root of what’s going on.

Support a Healthy Gut with Functional Medicine in Orland Park, IL

Between digestion, immunity, and mood, your gut plays a bigger role in your health than most people realize. This fall, give it the support it deserves.

If you try the tips we shared and your gut still feels off, Anchored in Health is here to help. Our functional medicine doctor can help you get to the root of your gut issues, so you can feel your best all season long.

Live in the Orland Park area and ready to get started? Here’s what to do:

Contact us with questions.
Schedule your consultation with a functional medicine doctor in Orland Park.
Discover how restoring your gut health can help improve your health and vitality!

Other Holistic Health Services at Anchored in Health in Orland Park, IL

Anchored in Health offers a variety of services to support your health and vitality. This includes chiropractic care, massage therapy, acupuncture, and the Shape ReClaimed program. We also offer helpful tools like genetic testing, thermography, DUTCH testing, and Vibrant Wellness testing to help you learn important insights about your body. If you’ve been struggling with gut issues and are ready to take a more holistic approach to addressing them, reach out to us today!

Disclaimer: The information provided on this blog is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. The content is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider with any questions you may have regarding your health or a medical condition.

Reading this blog does not establish a doctor-patient relationship between you and Anchored In Health or any of its practitioners. Reliance on any information provided in this blog is solely at your own risk.

Why Fall is the Ideal Time to Reset Your Gut