gut health

5 Gut-Friendly Snacks to Get the Fall Started!

Jul 19, 2021
Fall Leaves

This fall I know many of us are excited to bust out the cozy sweaters, boots, and a nice cup of hot cocoa. One thing I truly love about the fall is all the amazing flavors and foods that I get reintroduce into my diet. Many of which are foods and spices such as pumpkin, apples, cinnamon, carrots, turmeric, and seeds.

So many of these amazing flavors and food combinations are perfect for those warm, cozy nights staying in. Best of all, not only do these foods offer a nice indulgent taste but can be turned into so many healthful nutrient-rich gut-friendly snacks as well!

Because of the many benefits foods such as pumpkin, apples, carrots, and spices like turmeric and cinnamon have to offer these are a great way to incorporate some of those healing properties into your diet! I’ve actually made a variation of some of these recipes I am about to share with you and let me tell you just because something is healthful or good for you doesn’t mean they need to lack in flavor.

I look forward to you trying some of these gut-friendly fall snacks as they are just a great way to keep your microbiome at bay and your digestive tract regulated. Here are some recipes you can whip up during this fall season sure to satisfy your sweet tooth and gut microbe.

Pumpkin Gut-Friendly Snacks Recipes to Try!

Now I know during the fall pumpkin is a fruit that so many can’t seem to live without and for a good reason! Due to its tasteful, rich flavor palette pumpkin adds a bold, delightful taste to any dish. Along, with its unique aroma; pumpkin has much more to offer than just its ability to pair well with ingredients.

Pumpkin is actually high in fiber which is beneficial to your gut health because it aids in digestion and keeping you nice and satiated. On average many of us aren’t getting the recommended amount of fiber. So due to the high fiber content in this fruit, it’s best to include such delicious, healthful food as a stable this fall! One way to incorporate pumpkin is by throwing it in some healthy snacks. Here are some ideas!

Gut-Friendly Maple Pumpkin Spice Granola Recipe to Try!

(Yields 20 servings) inspired by @


  • 1/2 c. Of Avocado oil
  • 1c. Homemade or canned pumpkin puree
  • 1/4 cup pure maple syrup
  • 1/4 c. Molasses
  • 1 tbsp. Vanilla extract
  • 1 tbsp. Cinnamon
  • 1 tsp. Nutmeg
  • 8 c. Of old-fashioned rolled oats
  • 1 c. Shredded coconut
  • 2 c. Buckwheat groats

For the recipe instructions, check out!

Chocolate Chip Gut-Friendly Pumpkin Muffins

(Yields 12) inspired by @Em Schwartz


  • 1 tsp. Baking soda
  • 1/2 tsp. Salt
  • 1 1/2 tsp. Pumpkin pie spice
  • 1 c. Canned 100% pumpkin puree
  • 1/2 c. Pure maple syrup
  • 1/2 c. Extra light tasting olive oil
  • 2 Eggs
  • 1/2 c. + 2 tbsp. Enjoy Life Mini Chocolate Chips

For recipe instructions, check out!

Gut-Friendly Roasted Cinnamon Sugar Pumpkin Seeds

(Yields 3 C. Of Seeds) inspired by @Laura


  • 3 C. Pumpkin Seeds dried for 24 hrs.
  • 3 Tbsp. Coconut oil
  • 1/2 tsp. Pure vanilla extract
  • 4 Tbsp. Granulated sugar
  • 2 tsp. Ground cinnamon
  • 1 tsp. Sea salt

For recipe instructions, check out!

Many of these recipes not only include the amazing benefits of pumpkin but of cinnamon as well! Some might not know that cinnamon is an agent in good digestive health. A recent study on gut health, from RMIT University School of Engineering in Melbourne, Australia discovered that cinnamon actually helps to reduce body temperature and improve digestion. Which is amazing for your gut health! Along with those, spices and combinations come others such as turmeric, carrots, and apples!

Gut-Friendly No-Bake Turmeric Carrot Date Balls

(Yields 20 Date Balls) inspired by @Ana Ankeny


  • 2 c. Dates pitted
  • 2 1/2 c. Unsweetened coconut shreds
  • 1 1/2 scoops turmeric powder
  • 3/4 c. Raw pepitas
  • 1 c. Carrots
  • 6 Tbsp. Collagen peptides

For recipe instructions, check out!

Fuji Apple Gut-Friendly Chips Recipe

(Yields 4 Servings)  inspired by @Ryan

  • 2 Large Fuji Apples
  • 1 tsp. Apple pie spice

For recipe instructions, check out!

Apples are great for the gut microbiome because they too are fiber-rich and are great microorganisms that interchange with the bacteria in the digestive tract. Along with that, carrots too are fibrous and said to be healthful to the cells in the gut microbiome which boost immunity!

Also, turmeric the amazing spice that seems to be extra loved around this time of the year is actually super gut impactful! Because turmeric is known to aid in improving digestion, bloating, and inflammation it helps the gut immensely. Used in Ayurvedic treatment, turmeric’s healing properties aid in the support of the gut microbiome by improving the functions of the digestive tract!

I hope you give some of these recipes a try. Who knows they might become a staple go-to fall favorite. It’s just an added plus that they are good for you!

Additional Resources

If you are interested in healing your gut, then check out my Gut Health Program.

And, follow us on Instagram for more insight on improving your overall health.

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