There’s an abundance of delicious seasonal foods to look forward to every fall. From pumpkin flavored everything to cinnamon-sprinkled goodies available on every corner, it can be hard not to get caught up in overindulgence. However, while there are plenty of healthy ways to enjoy the flavors of fall, it’s important to keep in mind that many of the options out there can be damaging to your health when consumed in excess. This can be especially true when it comes to your gut; your diet plays a major role in the health of your gut microbiome, so limiting your intake of certain foods can make a major difference in your digestion.
We spoke to gut health expert and functional nutritional therapy practitioner Heather Munnelly a.k.a. Detox Heather to get a rundown of a few of the worst options you should consider cutting out for a healthier gut this fall. She told us that pumpkin spice lattes, Halloween candy, and bagged stuffing mixes are among the worst offenders. Read on to learn about the risks of each.
1. Pumpkin spice lattes
Nothing says "fall" quite like a PSL. Unfortunately, if you make a habit out of stopping at Starbucks to pick one of these sugary beverages up on a regular basis, you could be setting yourself up for some gut issues.
"These can be done in a healthy way if made from home, so don't think I'm demonizing all of them," Munnelly clarifies. However, using Dunkin's rendition of this classic drink as an example, she points out that a pumpkin spice latte can be rampant with sugar, corn syrup, brown sugar, and sweetened condensed milk. "That's four different sources of sugar in one recipe," she notes. It shouldn't come as a surprise that consuming too much sugar can do some serious damage to your health.
Additionally, the calorie content is a point of concern. "They sound innocent, but some of these drinks can have up to 900 empty calories," Munnelly says. "Empty calories are calories where you're not deriving many nutrients like vitamins, minerals, fiber or amino acids from them. In the case of the artificially created pumpkin spice latte, there's no fiber, low protein, and low vitamins and minerals. Your gut needs all of these things to thrive, so processed foods that lack them can't really be considered healthy for the gut or the body in general." Noted!
2. Halloween candy
It can certainly be tempting to stock up on all sorts of big bags of Halloween candy and eat them all season. But hopefully you already know by now that filling up on candy is never a good idea for your health. Did you know the impact it could have on your gut health, in particular, though?
"Most of this stuff is loaded with chemicals and again, empty calories," Munnelly says. "So no fiber, low protein, low micro-nutrients like vitamins and minerals." In addition to the lack of nutrients, she warns that candy is also frequently high in unhealthy, inflammatory fats like omega-6. "The gut doesn't like to be inflamed. It doesn't like artificial colors or sweeteners and it does not like being starved of its preferred food, which is fiber," she says. Luckily, high-fiber snacks may be able to help you get your sweet fix without putting your gut health at risk.
3. Bagged stuffing mixes
When Thanksgiving rolls around, stuffing is one thing many of us look forward to. Processed, bagged stuffing mixes come with their fair share of health risks, though.
"These can be another source of all of the chemicals and additives mentioned above," Munnelly says. Does that mean you have to give up stuffing altogether? Definitely not! She offers a gut-healthy solution: "What you want to do here instead is to get a really good loaf of local sourdough (or make it) and make the stuffing yourself," she instructs. "It can be a fun activity and it's actually quite easy. This way you're avoiding all of the unnecessary junk added to boxed mixes." Perfect! Nothing like home-cooked sides on Thanksgiving (or any day).
The bottom line
In a season known for "trick or treat," don't forget that it's okay to treat yourself every now and then. Just remember that ultimately, what you put into your body will greatly impact your health, including that of your gut. If a healthier digestive system is one of your goals this fall, cutting out PSLs, Halloween candy, and boxed stuffing isn't a bad way to go.
READ MORE: How To Improve Gut Health Naturally: 12 Tips To Consider
