As we shake off winter’s chill and spring brings flowers and life, our bodies, too, undergo a quiet transformation. Our gut microbiome shifts with the seasons and its important to know how you can nourish it to thrive through simple, seasonal strategies.
During the winter months, our microbiome tends to favor microbes that help us extract more calories from heavier, richer foods, and evolutionary advantage during times of scarcity. Certain strains associated with fat storage and inflammation also tend to be more prevalent in the colder months.
Spring, however, brings a biological invitation to renew and rebalance. The days are starting to get longer, theres more fresh local produce and outdoor activity increases. This is when the gut environment becomes primed for:
- Increased microbial diversity
- A shift in bacteria to support lighter digestion and detoxification
- Lower levels of inflammatory microbes
- Enhanced gut barrier function and immune resilience
This is why spring time is always associated with reset, detox and cleaning of our space and body.
One of the most powerful and simple ways to alight with this shift is through your food choices. Seasonal eating helps supply the body with the nutrients and fibers that both you and your microbes need.
Here’s how to support your spring microbiome through food:
- Embrace Spring Greens: tender greens like arugula, dandelion, spinach, watercress, and nettles are bursting with prebiotic fibers and bitter compounds to stimulate digestion and support the liver.
- More Polyphenols: colorful produce like radishes, asparagus, strawberries and small carrots are rich in polyphenols which is like a fertilizer for your gut bacteria.
- Bring in Fermented Foods: such as sauerkraut, kimchi, kefir, and yogurt. A little goes a long way, as they provide live beneficial bacteria that can help repopulate your gut as the seasons change.
- More Fiber: present in a lot of the spring vegetables, legumes and herbs. These act as prebiotics feeding your healthy bacteria and promoting diversity. Some great examples are asparagus, peas, leeks, artichokes and fresh herbs like parsley and cilantro.
Aside from shifting your diet you can also support your lifestyle through this season by getting morning sunlight, moving your body ideally outdoors, improving sleep hygiene (specially important as the days lengthen) and lightening your load whether its decluttering your home but also your toxic bucket.
By embracing springs bounty of fresh foods, getting outside, and syncing with natural rhythms, you offer your microbiome the best chance to flourish, and in turn, you’ll likely feel lighter, more energized, and more resilient. Your gut is your partner in renewal!
