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You step outside in the morning and feel that first whip of crisp autumn air. As we enter cozy season, it’s time to sink into new recipes that will nourish and sustain our bodies through the colder winter months. We want recipes that strengthen and fortify the immune system, which, if you’ve been chatting with your Salvo registered dietitian (RD), you know, begins in the gut. And what does the gut love? Fiber. The beautifully complex community of microbes that colonize the gut turn fiber into compounds like butyrate, a short-chain fatty acid that is absorbed into the body and used to reduce systemic inflammation. There are so many other incredible immune-modulating compounds made by gut bacteria, but it all starts with fiber.
What’s great about salads is that they’re endlessly customizable. Don’t have the herbs on hand? No problem. Swap them or skip them. Don’t like feta? Opt for blue cheese or sharp cheddar. Trying to manage inflammation? Skip the prosciutto. By working with what you’ve got and what you like, your salad will still be amazing. If you’re dealing with a sensitive gut, talk with your Salvo dietitian about how you could swap ingredients to get those cozy fall flavors in a form that is more supportive of your sensitive gut.
Fiber: 7.5g of fiber for ¼ of the salad.
Pair with marinated baked chicken, which also makes for an excellent, show-stopping Thanksgiving side.
Imagine a windy fall evening. You are cozying up in front of the fire. This is the soup you are eating. It’s savory, warming, creamy, and hearty, plus it's packed with layers of flavor. Bonus: it tastes even better the next day.
Fiber: 14g per serving, 4 servings per recipe
Pair with crusty sourdough bread.
Struggle with beans? Swap them for lentils, which many people find a little easier to digest.
An autumn classic, acorn squash is full of nutrients including B6, potassium, and magnesium. And what’s more, it’s a food most of us rarely eat. This cook method creates soft, tender fiber textures that are soothing to the gut.
Fiber: 3g fiber, ½ squash
Pair with leafy green salad + pork tenderloin.
A gentle, gut supporting, immune system nourishing banger of a soup. It’s comfort in a bowl. Pair with a melty sharp cheddar cheese sandwich for an elevated take on a childhood classic.
Fiber: 4g per serving
For an extra dose of fiber, check out Trader Joe’s super bread for 5g of fiber per slice!
When you’re craving a fall treat but don’t want to skimp on your fiber goals, reach for these. They’re simple, delicious, and don’t hold back on nutrition.
Fiber: 6.3g per 2 pancakes
Pairs well with toasted pecans.
Want some extra protein? Top with whipped cottage cheese for a protein-packed alternative to whipped cream (blend 1 cup cottage cheese with 1 tbsp maple syrup + ½ tsp cinnamon and ½ tsp vanilla extract, blend until totally smooth).
Remember, not all fiber is created equal, and different people will find they respond differently to various fiber types. If you have questions about how these foods will affect your unique symptom profile, talk with your Salvo Health dietitian for personalized guidance.
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