Eating Seasonally This Autumn: How to Make the Most of September’s Harvest

I think Autumn is my favourite time of year. Why, I hear you ask?

The food. Autumn brings an abundance of colourful, nourishing foods like pumpkins, squashes, apples, and blackberries. I love how these ingredients naturally support immunity, gut health, and comfort as the days grow cooler.

The change of pace.

After the busyness of summer, autumn feels like a gentle invitation to slow down, reset routines, and focus on nourishing habits. I find it a season of grounding and balance.

The cosiness.

Crisp walks, golden leaves, and the comfort of warming soups or herbal teas, autumn has a way of combining fresh outdoor energy with cosy indoor moments that feels restorative for both body and mind.

As the long days of summer fade into cooler mornings and evenings, our diets naturally shift with the seasons.

September is a wonderful month to embrace eating seasonally, not just because produce tastes better when it’s fresh and local, but also because it supports our health in ways that match what our bodies need at this time of year.

Why eat seasonally?

• Nutrient density – Fruit and vegetables harvested at the right time have higher levels of vitamins and minerals compared to those stored or shipped long distances.

• Supports the immune system – Autumn produce is often rich in vitamin C, beta-carotene, and fibre, all helpful for immune resilience.

• Gut health support – Many seasonal foods are rich in prebiotic fibres that feed beneficial gut bacteria, which play a role in digestion, immunity, and even mood.

• Cost and sustainability – Seasonal eating is often more affordable and environmentally friendly.

September’s seasonal stars

Here are some key foods you’ll find in abundance this month and how they can support your health:

• Apples & pears – High in fibre (particularly pectin) to support digestion and blood sugar balance. Great for baked desserts, purees or sliced into salads.

• Blackberries & plums – Packed with antioxidants, vitamin C, and polyphenols to support immune function and skin health.

• Root vegetables (carrots, beetroot, parsnips) – Provide slow-release carbohydrates, beta-carotene for immune support, and plenty of fibre.

• Pumpkin & squash – Rich in carotenoids (great for eye and skin health), plus they make delicious warming soups.

• Cabbage, kale & broccoli – Cruciferous vegetables support liver detoxification pathways and are excellent sources of vitamin K, vitamin C, and folate.

Easy ways to eat more seasonally this autumn

• Swap summer salads for hearty soups and stews with root veg, beans, and lentils. Perfect for batch prepping, too.

• Bake apples with cinnamon for a gut-friendly, sugar-conscious dessert.

• Roast trays of squash, carrots, and beetroot to use as a base for lunches and dinners.

• Add a handful of blackberries to porridge, yoghurt, or overnight oats for an antioxidant boost.

• Try a homemade sauerkraut with cabbage for added gut health support.

Key takeaway: 

Eating with the seasons not only supports your health but also helps you feel more connected to nature’s rhythm.

September’s harvest offers colourful, fibre-rich, and nutrient-packed foods that are perfect for nourishing your body as the weather cools.