Eating for Your Gut and the Earth: 5 Reasons to Choose Seasonal, Local Foods
- Nanci Miklowski, ND
- Apr 19
- 4 min read
Ever feel like your gut is out of sync no matter what you eat? Maybe you're bloated after lunch, low-energy by mid-afternoon, or just not feeling your best even though you're “eating healthy.” Here's something you might not have considered: the quality and timing of the food you eat could be affecting your gut more than you think.
The good news? Eating with the seasons and choosing local produce can not only help rebalance your gut, but it can also support a healthier planet. Here’s how that simple shift can make a big impact for you and the Earth.
1. Seasonal Foods = More Nutrients for Your Gut
Freshly picked fruits and vegetables are packed with the vitamins, minerals, and antioxidants your gut microbes need to thrive. But the longer produce sits after harvest, the more those nutrients fade. Studies from the University of California show that vegetables can lose 15 to 55 percent of their vitamin C within a week. Some spinach can lose up to 90 percent within 24 hours of being picked. Polyphenols, which are potent antioxidants found in produce, help slow down aging, protect our cells from free radicals, and support the gut microbiome by serving as a food source. There is a steady decline in the bioavailability of polyphenols when fruits and vegetables travel farther distances and take longer to consume.
When your gut is already struggling, whether it’s from stress, hormone shifts, or food sensitivities, those missing nutrients can make it harder for your body to heal and rebalance. Eating produce that's in season and grown nearby means it gets to your plate faster and fresher, which helps you get more of the good stuff your body actually needs.
2. Local Produce Supports Your Immune System
Your gut and your immune system are best friends. In fact, around 70 percent of your immune cells live in your gut. When you eat foods grown in your local environment, you’re introducing your body to the microbes and plant compounds that are part of your regional ecosystem. That can actually support immune resilience and help your body feel more at home, literally.
3. Shorter Food Journeys Mean Less Chemical Exposure
When food travels long distances, it often needs to be sprayed, gassed, or otherwise treated to keep it looking fresh until it hits store shelves. That extra chemical exposure can add to your body’s toxic load, which in turn stresses your gut and hormones. Local food doesn’t need to take a cross-country road trip to get to your kitchen, so it often requires fewer preservatives and less packaging.
4. It’s Kinder to the Planet
Local, seasonal eating tends to be more sustainable. It reduces the emissions that come from transporting food across the country or globe, cuts down on plastic packaging, and supports smaller farms that are more likely to use regenerative or organic practices. It’s a ripple effect. When you choose food that aligns with your body’s needs, you’re often choosing food that aligns with the Earth’s needs too.
5. It’s Easier and More Enjoyable Than You Think
There’s something really satisfying about biting into a strawberry that actually tastes like a strawberry. Or roasting up local broccoli that didn’t spend a week in a shipping truck. Eating seasonally brings variety and flavor to your plate, and it helps you reconnect with the rhythms of nature. Plus, supporting your local farmers can create a sense of community that goes beyond just food.
Quick Start Tips
Not sure where to begin? Start small and build from there. Visit a local farmers' market this weekend and pick out one or two seasonal veggies you haven’t tried in a while. This website can help you find one in your area. Many markets also have organic options and offer a chance to chat directly with growers about how the food was produced. You can also look into joining a CSA (Community Supported Agriculture) program, where you get a weekly or biweekly box of fresh, seasonal produce from a nearby farm. If you’re feeling adventurous, try growing your own herbs or veggies. Even if you don’t have a yard, container gardening can be a great option. Think pots of basil on the windowsill, cherry tomatoes on the balcony, or lettuce in a shallow bin on your porch. You don’t need a lot of space to start growing something nourishing for your gut and satisfying for your soul.
What If Local or Organic Isn’t an Option?
Life is busy, and not everyone has access to a year-round farmers market. If local or organic produce isn't available or affordable, don't stress. Frozen fruits and vegetables can actually be a great option. They're typically picked at peak ripeness and flash-frozen within hours, which helps lock in nutrients. Just be sure to check the labels and avoid added sugars or sauces.
Small Steps Make a Difference
You don’t have to overhaul your entire grocery list overnight. Start by adding one or two seasonal veggies to your week. Maybe swap out your usual apples for fresh berries if they’re in season. Or try a local CSA box to see what’s growing nearby.
Your gut loves variety. Your body loves nutrients. And the Earth appreciates the care. It’s all connected, and you’re already on the right path.
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