From Summer to Fall: How to Transition Your Gut Health Smoothly

September in Los Angeles always feels a little funny, doesn’t it? Technically, fall is here, but the weather hasn’t quite caught up. The days are still warm, the evenings only just start to cool down, and most of us are still reaching for smoothies, salads, and iced drinks.

But here’s the thing: even when the sun says summer, your body is already preparing for fall. And one of the places that feels this shift the most is your gut.

For years, I didn’t pay attention to how the seasons affected my digestion and I’d just eat whatever was convenient. But when I started listening to my gut health more closely, I noticed how much better I felt when I adjusted with the seasons instead of fighting against them.

The Late-Summer Gut Struggle

When it’s hot, we naturally lean on light, refreshing foods like smoothies, iced coffee, salads, and quick snacks. These are great for staying cool, but paired with dehydration (which is common in LA’s dry September heat), it can leave digestion sluggish.

Late summer also tends to throw off routines. Long days, late nights, and the return of school or work commitments can all impact the gut’s natural rhythm.

What Happens as Fall Creeps In

As evenings start to cool and days get shorter, your body begins craving something different: grounding, warming foods. This isn’t random, it’s how your body aligns with the seasons. Heavier meals like soups, roasted veggies, and spiced teas start sounding comforting, and your gut microbiome actually adapts to digesting these foods.

It’s all about rhythm and your gut thrives when you lean into seasonal shifts.

Foods for a Smooth Gut Transition

To support your digestion while the weather is still in-between, try this approach:

• Keep hydrating foods: Cucumbers, melons, and leafy greens are still in season and help counter the lingering heat.
• Add in fall staples: Pumpkin, squash, apples, pears, and sweet potatoes bring fiber and warmth.
• Spice it up: Cinnamon, ginger, turmeric, and cloves are natural digestive supporters and add cozy, fall vibes.
• Fermented favorites: Sauerkraut, kimchi, kefir, or miso keep your microbiome balanced during seasonal changes.

Lifestyle Shifts That Help Your Gut

• Prioritize sleep: With shorter days, let your body find its natural rhythm. Poor sleep = poor digestion.
• Hydrate smarter: Sip water throughout the day, and don’t forget electrolytes to support digestion in the heat.
• Move gently: Walking after meals, stretching, or light yoga can do wonders for gut motility.
• Manage stress: Back-to-school and post-summer busyness can trigger gut imbalances. Take time for deep breathing or journaling.

Extra Gut Support

Sometimes, food and lifestyle aren’t enough, especially if you’ve been feeling bloated, sluggish, or irregular after the summer season. This is where targeted gut support can really make a difference.

One kit I personally recommend is the Gut Health Bundle from Global Healing. It’s a natural, plant-based system designed to cleanse, balance, and strengthen your digestive tract. What I love about it is that it’s gentle enough for a seasonal reset but powerful enough to really help your gut thrive through the transition.

I don’t know how many times I’ve talked about this bundle in my blogs! But honestly, it’s because it has helped me so much. Not only have I experienced the benefits myself, but I’ve also studied it through the Global Healing Institute and done the research to make sure it’s something I can confidently recommend to my clients. It’s been a powerful tool to support digestion and ease gut-related problems naturally.

If your digestion has been off or you just want to give your microbiome a fresh start, this is a great way to support your body as we move into fall.

Final Thoughts: Listen to Your Gut This Season

Your gut is always talking to you…sometimes through bloating, sometimes through cravings, sometimes just through energy levels. The transition from summer to fall is the perfect time to tune in and give it what it needs.

By adjusting your food, routines, and maybe adding in some targeted gut support, you’ll not only feel better now but also set yourself up for a healthier, more balanced fall.

So as LA holds onto the sunshine a little longer, remember: your gut is already shifting with the season. Listen to it. Support it. And let it guide you into fall with ease.