Fall & Seasonal Eating: Nourishing Your Gut, Skin, and Whole Body

As the air cools and the leaves shift, our bodies start craving different foods. I always say: just as the seasons change, so do you and fall is such a beautiful reminder of that. 

From September through December here in Vancouver, we get an incredible abundance of apples, pears, squash, root veggies, hearty greens, and cranberries. These are the kinds of foods that ground you, warm you, and deliver the vitamins and minerals your body is asking for this time of year. 

Seasonal eating is more than just choosing what’s fresh at the farmers’ market. It’s about connecting with nature, nourishing your gut, supporting your skin, and making sure your body gets what it truly needs during this seasonal shift. Eating with the seasons means choosing locally grown produce when it’s naturally abundant at peak freshness, flavour, and nutritional value. It’s better for you, better for the environment, and a beautiful way to live in rhythm with nature. 

What is Seasonal Eating? 

Every food has its own growing cycle. Once a plant reaches maturity, that’s when it’s harvested and that’s when it’s at its very best: full of flavour, packed with nutrients, and exactly as nature intended. 

If you think about it, this is how our ancestors lived. They didn’t have year-round access to every fruit and vegetable. They grew or foraged what was in season, harvested at the right time, and either ate it fresh or preserved it for the months ahead. 

Seasonal eating today carries that same wisdom forward. Yes, the flavour is better, but it’s also about aligning with the land, choosing foods that are naturally abundant, and doing our part for sustainability. Local, in-season foods mean fewer food miles, less environmental impact, and more support for the farmers in our own communities. 

The same choices that care for the planet also care for you. Seasonal foods give your body exactly what it needs at that exact time of year: hydrating produce in the heat of summer, grounding root vegetables as the cold sets in, and immune-supporting nutrients as fall rolls in. It’s nature’s way of taking care of you. 

Why Seasonal Eating Matters

When you eat locally grown, in-season produce, you’re getting food at its peak freshness and nutrient density. Foods harvested and eaten right away are higher in vitamins, minerals, and antioxidants. Produce shipped long distances loses much of its nutrient power in transit. 

Vitamin C and certain phytonutrients degrade quickly once picked. That apple shipped from thousands of kilometers away isn’t the same as a crisp BC apple fresh from the Okanagan. This is why seasonal eating is such a powerful way to fuel your body with what it truly needs without compromise. 

The Gut–Skin Connection 

Seasonal eating has a direct impact on both gut and skin health. When you eat what’s in season, you’re naturally getting more prebiotic fibre, antioxidants, and diverse plant compounds that your body thrives on. Your gut and your skin are deeply connected. A diet full of these seasonal nutrients nourishes your microbiome, reduces inflammation, and supports glowing, resilient skin. 

Take apples and pears, for example. They’re rich in pectin, a type of prebiotic fibre. Prebiotics are like fuel for your good gut bacteria; they give your microbiome what it needs to thrive. When your gut bacteria ferment fibres like pectin, they produce short-chain fatty acids that calm inflammation, strengthen the gut lining, and even support balanced hormones. And when inflammation calms in the gut, your skin often follows suit with fewer flares, more resilience, and a healthier glow. 

Root vegetables like beets, carrots, and parsnips are grounding, mineral-rich, and gentle on digestion—perfect for keeping your system steady as the seasons change. They also provide the kind of slow-burning energy and mineral support your body asks for in cooler weather. Try them in meals like my Ground Chicken Bowl with Kale & Roasted Butternut Squash + Honey Mustard Dressing or warming soups like Gut-Loving Miso Cauliflower Soup with Bone Broth Base and Roasted Red Pepper & Veggie Bliss Soup. 

Dark leafy greens like kale, Swiss chard, and Brussels sprouts deliver chlorophyll, vitamin K, and antioxidants that your skin loves just as much as your gut does. These compounds strengthen the skin barrier, support circulation, and bring in anti-inflammatory power that benefits your whole system. 

And then there’s winter squash and pumpkins. They’re loaded with beta-carotene, a nutrient your body converts into vitamin A, which is essential for skin repair, hormone support, and that natural, healthy glow. 

By eating with the seasons, you’re giving your body the exact nutrients it craves in this transition to cooler weather, supporting your gut, lowering inflammation, and ultimately nourishing your skin from the inside out. At the same time, your immune system is gearing up for the colder months ahead, and these foods provide the foundation it needs to stay strong and resilient. 

Seasonal Produce in Vancouver (Sept–Dec) 

Here’s what’s fresh and local this fall: 

September: Apples, grapes, pears, plums, corn, tomatoes, zucchini, kale, broccoli, peppers 
October: Apples, cranberries, pears, pumpkins, winter squash, Brussels sprouts, cauliflower, carrots
November: Apples, kiwi, quince, cabbage, leeks, parsnips, rutabagas, hearty greens December: Apples, pears, kale, beets, potatoes, winter squash, Brussels sprouts, turnips 

Each month brings a unique flavour profile and nutrient spectrum, giving your body exactly what it needs as the seasons shift. 

Eating with the Seasons = Eating for Your Body 

Just as the seasons change, so does your body. In the heat of summer, you’re drawn to cooling, hydrating foods like cucumbers, fresh berries, and crisp greens foods that help regulate body temperature, keep you hydrated, and provide quick, light energy. 

But as fall arrives, your body naturally shifts. The cooler weather, shorter days, and increased demands on your immune system call for something different, something warming, grounding, and mineral-rich. This is why root vegetables, hearty greens, squashes, and apples feel so good this time of year. They provide slow-burning energy, fibre to steady digestion, and antioxidants that strengthen your skin barrier and immune health. 

Winter deepens this need even further. Your body thrives on hearty stews, roasted vegetables, and warming spices. These foods not only fuel you physically, but they also bring comfort and help regulate your nervous system during the darker, slower months. Delicious, grounding meals like Grass-Fed Bison Burgers with Garlic Aioli + Caramelized Onions, Bison Bolognese, or even Crispy Garlic & Herb Baked Potato Fries make it easy to stay nourished and satisfied. 

Listening to these shifts isn’t just “eating what you feel like”—it’s your body’s wisdom guiding you. By embracing seasonal produce, you’re aligning with nature’s cycles, which means: 

Better digestion because you’re eating what’s easiest to break down in that season 

• More stable energy as your meals match the rhythms of the environment 
• Clearer, calmer skin thanks to the anti-inflammatory compounds in seasonal foods 
• A sense of balance because you’re not fighting against nature, you’re flowing with it 

When you eat with the seasons, you’re not only nourishing your gut and skin, you’re giving your body exactly what it’s asking for, right when it needs it most. 

This fall, lean into the foods that are growing right here in Vancouver. Visit a local market, roast a tray of root vegetables, simmer a pot of squash soup, or snack on crisp local apples. Every bite brings you closer to your body’s natural rhythm, nourishing both your gut and your skin from the inside out. 

With love and nourishment,
Taylor Robinson | Holistic Health & Wellness Nurse | Nutrition Specialist